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Wednesday, 7/22

Basics:

Three sets of:

  • Deadlift x 6-8 reps @ 30X1
  • Rest 60 seconds
  • Dumbbell Shoulder Press x 8-10 reps @ 20X1
  • Rest 60 seconds
  • Plank from Elbows x 45-60 seconds
  • Rest 60 seconds

 

Three rounds for time of:

  • 400 Meter Run
  • 10 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)

 

Performance

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

 

Three rounds for time of:

  • 400 Meter Run
  • 10 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
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