attwpbSep 21, 20201 min readTuesday 9.22.20"Culture Eats Strategy For Breakfast."Pre-Class:1:00 Front Rack Stretch1:00 Couch Stretch Each Side1:00 Pigeon Stretch Each SideWarm Up:EMOM x 81) 15/12 Cal Row2) 10 Cossack Squats3) 20 Reverse Lunges4) 5 Push Ups + 5 Pull UpsBuild To A Heavy 3 Rep Power CleanEMOM x 5: 3 Reps At That Weight21-15-9Power Cleans (95/65)Hand Release Push UpsThen21-15-9Push Press (95/65)Toes To Bar
"Culture Eats Strategy For Breakfast."Pre-Class:1:00 Front Rack Stretch1:00 Couch Stretch Each Side1:00 Pigeon Stretch Each SideWarm Up:EMOM x 81) 15/12 Cal Row2) 10 Cossack Squats3) 20 Reverse Lunges4) 5 Push Ups + 5 Pull UpsBuild To A Heavy 3 Rep Power CleanEMOM x 5: 3 Reps At That Weight21-15-9Power Cleans (95/65)Hand Release Push UpsThen21-15-9Push Press (95/65)Toes To Bar
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a