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Friday 1/15/2021

Strength: Clean Complex

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 70% 1 RM clean - 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets


Conditioning

"The Rescue"

For Time: (Time cap 15:00) 10 Deadlifts (135/95) 15 Hand Stand Push Ups 10 Deadlifts (185/125) 15 Hand Stand Push Ups 10 Deadlifts (225/155) 15 Hand Stand Push Ups 10 Deadlifts (275/185) 15 Hand Stand Push Ups 10 Deadlifts (315/205) 15 Hand Stand Push Ups

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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