FRIDAY 251114
“The Load Out”
16 minute EOMOM
Odd minutes – 40m (to the sidewalk and back) Double KB Front Rack Carry 53/35
Even minutes – 6 Heavy Ball Over Shoulder 80/50
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Strength & Olympic Lifting
Week 4 of the Bench Press Series
Tempo Training – 7x3x5
7 Sets – 3 Reps – 5 second descent (80%, 80%, 85%, 85%, 85%, 90%, 90% of 3RM)
Accessory Work
3×8 Single-Arm DB Bench
3×10 Bent-Over Barbell Rows
3×30 sec Plate Pinch Holds
Strength is what you carry when the weight gets heavy.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day