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9/9/24 strict press/ reverse lunges

WARM UP

Worlds Greatest Stretch

10 Cat cows

3 Rounds

5/5 Knea to Stand - Increase weight

5/5 Alternaling Clean & Presses - increase Weight


STRENGTH - No rack

Clean +8 Strict Presses - Burld a hear

Then

3 Rounds

5 Stret Presses

5/5 Cosac Squats

50/50 M Single Arm Farmers Carry -AHAP


Clean + 8/8 Reverse Lunges Build a heany

Then

3 Rounds

5/5 Reverse Lunges

Max Barbell Rows

Max Hand Release Push 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...

 
 
 
1/20

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Austral

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

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