032515 Strength and Conditioning
Act like a man of thought - Think like a man of action
Bench press, 4x2, 2:00 rest
Overhead squat, build to a tough single in 10:00
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EMOM for 10:00
Evens- 10 row calories
Odds- 10 alternating pistol squats
03dontknowwhatdayitis15
A. Back squat, 5x2, 2:00 rest
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10:00 15.4 movement prep
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15.4
AMRAP in 8:00
3 HSPU
3 cleans (125/185)
6 hspu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
Etc......
15.4 scaled
Amrap in 8:00
10 push press (65/95)
10 cleans (75/115)
031815 Strength and Conditioning
A. Overhead squat, 5x2 @21x1 tempo, 2:00 rest between sets
B1. DB walking lunge, 3x12 steps, :30 rest
B2. Toes to bar, 3x8-10, 2:00 rest
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AMRAP in 6:00
10 DB thrusters
10 box jump overs
031715 Strength and Conditioning
A. Bench press, 4x3, 2:00 rest between sets
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EMOM for 15:00
1st min- 3 hang power cleans, moderate/tough
2nd min- 12 HR push ups
3rd min- :30 row @high effort
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Not for time:
Max Sorensen hold