260223 MondayOsama KamaluddinFeb 221 min readStrengthBack squatsBuild to 2 rep heavy5 sets 1 rep at 80-90%Metcon5 rounds for time3 bar muscle ups6 HSPUs9 2DB hang power clean 22.5/1512 2DB front rack walking lunges 22.5/15
260414 TuesdayStrength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 10 box jumps 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 1
260413 MondayStrength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs
260412 SundayStrength 4 sets 4-10 strict pullups 3 sets 10+10 alt DB rows Metcon 4 rounds for time 400m run 15 wall balls 9 C2B pullups
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