Workouts Friday, December 4th, 2020
Strength
5 x 12 Squat
After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday)
Then
3 rounds of:
20 Barbell Weighted Box Stepups (alternating)* 75/55# 24/20″
15 Hang Power Snatches 75/55
Rest 1:00 between rounds –
After 4th round, rest 1:00 then…
50 Burpee Box Jump-Overs 24/20″
*Barbell can be in front or back rack. If unsure of footing on box scale to 16/12kg kettlebells in each hand.
Buyout
Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there
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