Bench Press 5-5-5-5-5
Then:
Squatting Grace
30 Squat Clean & Jerks 135 lbs
Buyout
4×12 Tate Presses
100 Tricep banded tricep push downs
Back Squat (High Bar) 8-8-8-8-8 Use heaviest weight possible for each set Dynamic Effort Deadlift Band Deadlift 6×3 at 50% 1RM Then: Complete as many rounds as possible in 10 mins of: 6 Pistols 6 Knees To Elbows 9 Kettlebell Swing (Russian)s, use heaviest bell you can swing higher than your belt buckle. Buyout 3×20 Romanian…
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Back Squat 1rm Max Effort
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
Levers from ground
Every 1 min for 10 mins: 3 Clean Pulls, 90% 1RM Use 90% of Clean weight and work to keep the bar straight through the pop and shrug. Then: 5 rounds for time of: 10 Power Snatches, 115/85 lbs Run, 200 m Buyout Handstand Shifts. Start with face to wall then shift weight. Once you…
DetailsBack Squat (High Bar) 5×1 at 80% 1RM Our one rep max is on Friday so 80% means 80% of what your max WAS going into the cycle not what you believe it to be now. And yes I realize some of you last Friday did sets of 3 with more than your old max.…
DetailsEvery 1 min for 10 mins: 
3 Position Power Clean + Jerk
Work up to the biggest weight you can’t miss
Then:
Dynamic Effort Lower Body Just a little speed work prior to our max squat on Friday Back Squat (High Bar) 6×4 at 60% 1RM Banded deadlift 7 x 1 @ 50% Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 25 AbMat Sit-ups 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24 lbs…
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