Wednesday, December 30, 2020

Jan 1 2021-Fri LB STR END

PWR

Combo: Clean Pull + Power Clean or Heavy Sled Push 8 x :30sec
67 1      702       731     761              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

PRI 
Squat or Deadlift
Warm up: 581          671         671      Working        76-796   start working sets every :80sec 
                 4-8      4-8       2-5                               4
Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC
Weighted (Vest, DB, KB)  Step Ups 4x5ea
Band Goodmornings 4x8 max rest between rounds :60-:90 sec
    

AUX/ROT
Lateral Bounds 3x8 ea
Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec

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