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Tuesday 12/29

Strength

Power Clean 5x5

Power Cleans: Every 2:00 x 5 sets - Work up to a heavy 5 touch and go in 5 sets

Conditioning

Junior Asparagus

5 rounds 21 Pull Ups 15 Bar Facing Burpees

9 Shoulder to Overhead (135/95)

At Home Midline

3 sets

20 Stick Sit Ups

20 Alternating V-Ups

20 Russian Twist

- rest 1:00 between sets -


At Home Junior Asparagus

5 rounds 21 DB rows 15 Burpees or the DB 9 DB Shoulder to Overhead

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Thursday 4/15

Conditioning “Super Soldier Serum” Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of

Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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