WEDNESDAY

11/21/18: WEDNESDAY

Warm Up: 10 minutes

complete required reps every minute for 10 minutes. remaining time of minute is recovery.

1st minute: get up: 1R & hi pull: 5R

2nd minute: get up: 1L & hi pull: 5L

alternate for 10 minutes

Work: 22.5 minutes

complete required reps every 1.5 minutes for 15 rounds.

use the first 5 rounds to get to “work” weight. remaining time is recovery.

50 - 60% on both exercises

barbell squat: 3 reps (back or front)

barbell power clean: 3 reps

Work: 20 minutes: Assistance: (use as a guide, no timed rounds)

3 sets/ 20 reps: 50% of max OR less

shoulder: seated dumbbell over head press

triceps: cable push down (under hand)

biceps: standing dumbbell curl (strict)

3 sets/ 6 reps on both

triceps: dips

biceps: barbell curl