07/21/21: Wednesday

Today’s Workout

Warm Up

• 3 Sets
  • 5 Banded Pass Throughs
  • 10 Ext. Rotations (Band on the rig)
  • 15 Face Pulls
• 3 Sets
  • 5 Hand Release Push Ups
  • 7 Single Leg Step Ups (Each)

Strength
10 – 8 – 6 – 4 – 2

• Bench Presses (increase weight as reps decrease)
  ***Attempt to start around 85% of 10 RM – 6/22/21***

Conditioning – “Farm to Table”
AMRAP 10

• 10 Farmers Step Ups (20″ or less – rx: 40#|30#  crx: 50#+|35#+)
• 10 Hand Release Push Ups (crx: deficit push ups from DBs)

Accessory
4 Sets

• 15 DB Squeeze Presses
• 30 Banded Tricep Extensions

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Barbell

• Lifts
  • Every 1:30 x 6: Power Clean + Hang Squat Clean:
    • 55% – 2 + 2(2)
    • 60% – 2 + 2(2)
    • 65% – 2 + 2(2)
  • Snatch (Low Blocks):
    • 55% – 2
    • 60% – 2
    • 65% – 2
    • 70% – 2(4)