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Sat 20/7/19

in Workout Of The Day
20 Jul 2019  |  0 Comments


Power - 3 rounds of:

DB power-snatch x 3 per side

Prowler press throws x 5-6 reps

Tempo Overhead squat x 5 reps (3330)

*Rest until ready for next exercise/round


Strength - Every 4 mins for 3 sets:

- Deadlifts or Sumo-deadlifts x 2 (85-95%)

- Chin-up variation x 3 + Band pull-aparts x 12

 

Accessory - 3 sets of:

- DB/KB Bulgarian split-squats x 5-7 per side (1 RIR)

- DB SL RDL's x 5-7 per side (1 RIR) (Regression: DB Staggered-stance RDL's)

- Hollow hold x 30 sec.

*30-45 sec. rest between exercises


Conditioning finisher - 12 rounds of (10 sec. max effort/20 sec. off):

- Bike

- Rope slams (If needed: Prowler)

- Speed mountain climbers on sliders

*Alternate stations every 2 rounds

 
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