Monday, 10/22/2018

A. Back Squat
Add 10 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max reps (Must be at least 4)
*Max set of Strict Pull Ups after each Back Squat set
“Diane”
21-15-9 of:
Deadlifts (155/225)
Hand Stand Push Ups
Ninja:
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 1 rep
(build over the course of the three sets)
followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 1 rep @ 80+%