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9/12/24 benchpress/ Pull up

WARM UP

30 Seconds Of Each

Dead Hang

PlanK

Wall Sit

Active Hang

Side PlanK


STRENGTH

Bench Press - Heavy 8

5/5 Pistol Squats

5 Bench Presses


Pull Up-Negative or Weighted

Build A heavy 8

Then 3 Rounds

15 DBL DB Bench Presses (20 rep#)

10/10 Single leg Lateral Deadliets

5 Pull ups

 
 
 

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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...

 
 
 
5/22

A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski

 
 
 

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