August 27th, 2019

Part A and B repeat week to week. Track these metrics

A. Strict Overhead Press
1×8 (heavy, 1-rep shy of technical failure)
Then 3×4-6 @ the 8-rep weight (all 2-3 reps shy of failure)

B. Pendlay Rows
1×8 (heavy, 1-rep shy of technical failure)
Then 3×4-6 Reps @ the 8-rep weight (all 2-3 reps shy of failure)
(goal for approx 40-50% of Deadlift max if experienced with the movement)

C. Alternate Movements x 3 sets each:
Both movements 1 x 10-12 (light/warmup), then 2×6-10 heavier
Rest between each as needed to optimize performance

(Weighted) Push-ups
Standing Barbell Curls

D. AMRAP 1 min (Rest 2 min) x 2 sets:
Hard Effort SPRINT
Row 12/8 Cals (male/female)
Max Burpees over rower in remaining time

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