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Another Thrilling Thursday

Daily Workouts | on January 29, 2015

Dynamic Warm-up

Movement Prep:

2 Reps Each – RDL, Row, High Pull, Front Squat, Strict Press, Push Press w/

5 Reps Each – Split Sqaut and Downward Dog to Cobra

Core Lift – Clean and Jerk Complex:

Clean Pull – Power Clean – Full Clean – Jerk (2)

Set 1-2: Bar Only

Set 3: 50% 1RM

Set 4: 60% 1RM

Set 5: 70% 1RM

Set 6: 75% 1RM

Set 7: 80% 1RM

HIIT Circuit – EMOM:

1. 5 Front Squats and 5 Push Presses @ 60% 1RM C&J

2. 10 Pull-ups/7 CTB Pull-ups/3-5 Muscle-ups

3. 15 Push-ups/8-10 HSPU/3-5 Wall Walks

* You will be working for 15 minutes straight. Each exercise should take you 30-40 seconds to complete – giving you 20-30 seconds to recover before switching stations.

 

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