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6/21/23 strict press x 2

Warm up

30 second handstand hold

20 second L hang

30 second banded goblet squat hold


Strength-Avalanche

6 weighted knees 2 chest-add weight each round

4/4 Db snatches-add weight each round

2 strict presses-add weight


Conditioning -ABABA

A-AMRAP2

3/3 alternating db snatches 35/20

6 weighted knees 2 chest


B-EMOM3

1 strict press


C-100 m bottoms up waiter carry

20 lateral raises

30 db push presses


 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
11/18/25

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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