Tuesday, 092016

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#143 x 3 strict press. Another PR for Tay
Competition:

am: 

A. Clean from blocks (few inches off the ground) 3RM + 2×3@90% 

B. Clean Pull from 1” deficit – 4×2@103-105% of your max clean    

C. Weighted Pullups 6 x 2; HEAVY – across   
 pm: 

A. afap 

50 GHD Situps  

25/20 muscle ups  

50 Deadlifts 225/153 

15/10 burpee muscle ups  
 rest / recover  
 B. Assistance / Recovery / Target  

10 min @80% on bike  

DB / KB Bent over Rows 10-12 reps x 4 sets each side 

3 rds Of, 25 banded Scap squeezes + 25 PVC dislocates 

Min 10 min of static stretching 

Performance:

A. Clean from blocks (few inches off the ground) 3RM + 2×3@90% 

B. Weighted Pullups 6 x 2; HEAVY – across   
C. afap 

50 GHD Situps  
25/20 muscle ups  
50 Deadlifts 225/153 
15/10 burpee muscle ups