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Friday 07/15/22

Strength:  1RM Anderson Back Squat – 20’ to Establish  – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning:  “Spinal – M.T.” 20/16 Calorie Assault Bike 5 Deadlifts 225/155 4 Deadlifts 275/185

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Thursday 07/14/22

Strength:  10×2 Push Press – @80% 1RM – Rest 30”-45” between sets – Not a touch and go Conditioning:  18’ AMRAP  10 Pull-ups 50 Double Unders 20 Single Arm Dumbbell Push Jerk 50/35 (10ea) 20/15 Calorie Row Accessories: 3×25 Wide Grip Bench Press 3×25 Dumbbell

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Wednesday 07/13/22

“Active Recovery/OpenGym” 30’ Max Distance Skierg  – focus on pace that you can maintain  Core:  3 Rounds Max Effort AMRAP 10 Hollow Rocks 10” Hollow Hold Rest 90” Into… 3’ea Weighted Dumbbell Side Plank 20/15 Skill:  “Dealers Choice” – Pick 2-3 Weakness to work on

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Tuesday 07/12/22

Strength: 10×2 Box Squat – @80% 1RM – Rest 30”-45” between sets Conditioning: 3 Rounds 800m Run 30 Hang Squat Cleans 75/55 25 Toes to Bar Accessories: 3×25 Good Mornings 3x12ea Alternating Single Leg Back Reverse Lunges 4x12ea Single Leg Romanian Deadlift 4×12 Glute Ham

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Monday 07/11/22

Strength: 5RM Push Press – 20’ to Establish – may touch and go  Conditioning: 21-15-9 Calorie Skierg  Bench Press 135/95 *40ft Handstand Walk after each set Accessories: 5×5 Shoulder Press 3×8 Kneeling DB Push Press 3×8 DB JM Press 4×1’ Static Earthquake Bar Hold 4×20

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Friday 07/08/22

Strength:  1RM Squat Snatch – 20’ to Establish  Conditioning:  “Snatch Fast, Snatch Deep” 20/16 Calorie Assault Bike 5 Squat Snatches 95/65 4 Squat Snatches 115/80 3 Squat Snatches 135/95 2 Squat Snatches 155/110 1 Squat Snatch 185/135 20/16 Calorie Assault Bike Accessories: 8×1 Box Jump

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