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Wednesday 09.02.2020

POSTED ON September 1, 2020

Wednesday | 09.02.2020

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Wednesday 09/02
 
Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
10 Banded Good Mornings
10 Arm Circles (each directions)
10 Floor Plate Press
10 Glute Bridge (2 sec hold at top)
5 Step-back lunges (each side)
 
**Strength Prep**
3 sets (empty bar)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
 
into –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
 
Strength: Min 15-30
 
Deadlift 3×2,5×3@80%
 
– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –
 
* Use same weight for all 8 sets
 
**Workout Prep (After Strength)**
2 sets
25ft Farmers Carry (at workout weight)
5 push ups
5 jumping split lunges
 
Metcon: Min 30-50
 
3 rounds
200ft Farmers Carry (70s/50s)
30 Push Ups
30 Jumping Split Lunges
 
Accessory: Min 50-60
 
3 rounds
10 Single Arm Dumbbell Upright Row (each side)
10 Alternating Dumbbell Bench Press (each side)
12 Dumbbell Bicep Curl
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