• Joseph Luna

Easter week. The bar B que was awesome. Had a blast missed those who couldn't make it. Happy bda


Monday:

Tempo clean pull. 10sec at each position and 10sec. To get to e/position. 

B)pause back squats (2sec.) at 60-80% 4x3

   Abductor (lateral) banded puppie kickers 4x8

C)Dan Bissel's bday Wod. 

3 rounds of.

400m Run

11 deadlifts 185/135

11 hand Stand Push Ups

11 pull ups

Tuesday 

Front squats 70-85% 

10-8-6-4

Bench Press 70-85%

10-8-6-4

Clean High pulls

Work ups to a heavy. 

B)for time

25 sit-ups (med ball 20/14)

50 med ball cleans

25 shoulder to over head 135/95

50 med ball cleans 

25 med ball sit ups

Wednesday 

A)Light snatches 6x2 

B)clean and jerks 6x2

C)5 rounds for time

400m run

21 kb swings 61/44

15 front rack lunges 95/65

  9 box jumps

Thursday 

Incline dumbell bench press

5x12-15

Tempo Snatch grip deadlifts (10 sec. between ground to pockets) 5x3

B)dumbell curls 3x10 last set to failure. 

C) 6-9-12-9-6

Burpees over bar

Front squat 165/115

Toes to bar

Friday 

A)power or full based on ability snatches 4x3

B)Power Clean to Push Jerk 10x1

C)14 min amrap

21GHD Sit Ups

14 one armed DB push jerks (ahap e/arm)

  7 full snatches 115/75

Saturday 

Max out Saturday 

B)"Elizabeth"

21-15-9

Deadlift 135/95

Ring dips

Sunday

Closed. 


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