February 21st, 2019

A. 3-Position Pausing Power Clean Build to a heavy complex 1 High Hang PC 1 Hang PC 1 Power Clean then 5x2 @ final weight B. Conditioning - 5 Rounds (1 min rest between rounds) 30 Double Unders 5 Power Cleans (155) 7 Bar Facing Burpees C. 16 Minute Recovery Bike

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February 20th, 2019

Upper Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day A. Superset x 3 sets each: Ring or TRX Flies x 8-12 Reps (videos below) Pushups x 10-15 Reps @ 20X1 tempo *** Rest 2-3 min ***For Push-ups – Elevate feet to increase difficulty; elevate hands to scale to rep range Flies DEMO on TOES … Continue reading February 20th, 2019