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Week Commencing 09/12/19

12/8/2019

This week we have Strict Press on Wednesday, Pendlay Rows on Friday, and Front Squats on Saturday

Monday we have a Long Breathe & Burn Workout. Warmup is a Relay Race then Weightlifting Prep. Prep is Clean Progressions & Movement Review. Workout is 8 Rounds of Power Cleans, Lunges, & Doubleunders with a 1:00 Rest after Each Round. Extra Credit is Lower Body Mobility. Goal: <25:00

Tuesday is a Muscular Burn & Heavy Breathing Workout and Lower Body Accessory. Warmup is General Movement Prep. Prep is Movement Review & Demo. Workout is 1:00 Intervals of Strict Pullups, Rowing, Situps, & Airbike with 30s Rest in between for 4 Rounds. Finisher is Lower Body Accessory. Extra Credit is Tricep & Scap Accessory. Goal: 260+ Reps

Wednesday it’s Strict Press and a Muscular Burn Workout. Warmup is Hot Potato & Banded Oh Distraction. Strict Press is Building to a Heavy Single. Prep is Movement Review & Demo. Workout is 50 Reps of TGU, Pistols, & Strict HSPU Accumulated in Any Way. Extra Credit is Stretching. Goal: <15:00.

Thursday will be a Full Body Burn Workout and a Core Finisher. Warmup is Posterior Chain Focused. Prep is Deadlift Review then Building Weight. Workout is Descending Reps of Deadlifts & Box Jumps. Finisher is Core Accessory. Extra Credit is Flushing & Mobility.

Friday is Pendlay Row and a Breathe & Burn Workout. Warmup is Dynamic Mobility. Pendlay Row is Build to a Heavy 5 Reps. Prep is Movement Review & Demo. Workout is 20 minutes of BMU, Burpees, Kb Snatch, & Wallballs. Extra Credit is Flushing with Mobility.

Saturday is Front Squats and a Breathe & Burn Workout. Warmup is Front Squat Specific. Front Squat is Build to a Heavy 2 Squat Cleans. Prep is Movement Review. Workout is 4 Rounds of Squat Cleans & Pushups with a 400m Run after each Round. Extra Credit is Upper Body Pull Accessory.