FRIDAY 241227
Power Clean Ladder
20 Minute EMOM
Power Clean Ladder 135-155/95-115
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-Max Effort
We do this workout frequently as it is a good way for athletes to measure their strength and endurance in a quantifiable way. The first step in this workout is finding a weight the athlete can complete all initial 19 “buy-in” rounds. The finally portion of this workout is to fight for every rep in that last minute. Who can set their new PR today.
Compare today’s effort to your effort on any of the previous times; 240827, 231218, 231108, 230929, 230426 & 221017.
Strength & Olympic Lifting Programming
Wendler Bench Press Series Week 3
Bench Press
3 Reps at 70% 1RM
3 Reps at 80% 1RM
3+ Reps at 90% 1RM
Accessory Work
3 Sets of 8 Reps – Flat DB Press
3 Sets of 10 Reps – DB Tricep Extension
3 Sets of 8 Reps – Ring Row
3 Sets of 12 Reps – DB Rear Delt Flies
3 Sets of 20 Reps – DB Russian Twist
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day