Monday- July 16th

July 15, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

  + Today's Warm-up Movements:

          *10 HS kick-ups

           *Bear Crawl x 2 lengths of floor

           

 

A. Deadlift

10 - 8 - 6 - 4

-50%- 60%- 65%- 70% (of 1RM)

-Rest 1-3 minutes between sets

 

 

B. “Flip and Flop”

21-15-9

DB Snatches (50/35)

Calorie Row

 

… Directly into…

 

21-15-9

Box Jump Over (24/20)

Deadlifts (155/105)

 

 

C. Buy-out

Supinated-grip Bent-over Barbell Row x 12 @2111

then, 

Foam Roll Lower Back (but- don't roll around! just lay on a spot that hurts and hold it until it releases)

 

 

 

 

 

 

 

 

 

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