Denis with some BIG WEIGHT for his double on Monday.
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Regionals:
am
A. Clean & Split Jerk up to heavy single x 5 reps.
B. Front SqT – to 2RM + 1×2@90%
C. Barbell row – 5RM
D. L- Sit – accumulate 2-3 minutes in L-Sit Hold – those who can, from p-bars above plates
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pm
A. 10 legless rope climbs afap
Rest 6 min
B. AMRAP 12
15/12 cal bike
5/4 muscle ups
5 sqt cleans 155/108
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Becomplete:
1. 20 tgu alt arms
2. 1:30-2 min plank (weighted those who can) + 20 reverse hypers at 25% of back squat x 3 sets
3. 3×10 each direction “around the world” * circling plate around head (YouTube)
4. Accumulate 3:30 in arms overhead for thoracic static stretch
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Performance:
A. Clean & Split Jerk up to heavy single x 5 reps.
B. Front SqT – to 2RM + 1×2@90%
C. A. 10 legless rope climbs afap
Rest 6 min
B. AMRAP 12
15/12 cal bike
5/4 muscle ups
5 sqt cleans 155/108
D. Any recovery work from above you have time for.
A.) Clean and Jerks at 250#
B.) Front Squat 2rm- 335#, drop set at 310
C.) L-Sits- done
D.) 5 rounds plus 5 cals on bike
E.) CAP 30 day challenge