Friday, September 23rd

Workout of the Day
Fitness
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
B. Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
 
Performance
A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B. “Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

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