HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY!
STRENGTH: BENCH PRESS
1 X10 @ 60%
1X8 @ 65%
1X6 @ 70%
1X6 @ 75%
1X6 @ 80%
BICEP CURLS 3X12
TRICEP EXT: 3X12
CONDITIONING: FOR TIME
10 Power Cleans (115/75)(95/65)
10 Thrusters
10 Slam Balls
9 Power Cleans
9 Thrusterss
9 Slam Balls
8 Power Cleans
8 Thrusters
8 Slam Balls Continue reducing REPS by 1 rep each round until...
1 Power Clean
1 Thruster
1 Slam Ball
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
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