Nov 7 2022-Mon TB STR

PWR

Warm up Clean Pulls 59 ₁  Cleans     76 ₁    79 ₁    82 ₁    85 ₁     88 ₁ 

                                   5                    2         2       2            2       2
or Battle Rope Slams 5x:20sec work :40sec rest
Calfboard Stretch 4x:30sec each
     
PRI
Front/Back Squat

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      82₁     85₁
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC
Incline Bench 5x4

Weighted Chin Ups 5x3

AUX/ROT

Barbell Glute Bridge 4x5
1 Arm Offset DB Bench 4x5ea

1 Arm Incline Plank Row 4x6ea
Prone Plank With Limb Raise 4x:30-:40sec