08/04/21: Wednesday

Today’s Workout

Warm Up
2 Sets

• 15 Plate High Pulls
• 15 Ext. Rotations
• 15 Bent Flies
• 15 Pendlay Rows
• :30 Plank
• 1 min. Row|Ski|Bike

Strength
5 Sets

• 10 Tempo Single Arm Row (Each arm – :03 negative)
• :40 sec- Double kb front rack hold
• 1-2 min. Rest

Conditioning – “V-deo Killed the Row-dio Star”
AMRAP 15

• 10 – 15 – 20 – 25 – ↑…   V Ups
• 15|12 Cal Row|Ski|Bike

Accessory
3 Sets

• :15-20 Chin Over Bar Hang
• 15-20 KB Side Bends (Each side)

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Barbell

• Lifts
  • E:90 x 6: Jerk Dip + Jerk (rack):
    • 55% – 2 + 2(2)
    • 60% – 2 + 2(2)
    • 65% – 2 + 2(2)
  • Snatch + OHS:
    • 55% – 2 + 2
    • 65% – 2 + 2
    • 70% – 2 + 2
    • 75% – 2 + 0
    • 80% – 2 + 0(3)
• Accessory
  • Snatch Pull (def):
    • 105+% – 5(3)
  • 3 x 15 Double Bent Over Row