Thursday 5/16

Workout of the Day for Thursday 5/16/2024 - 2x12321

"LINDA"
10-to-1 reps for time:
power clean, .75xBW
bench press, 1xBW
deadlift, 1.5xBW

Post time to whiteboard, journal, and Discord!

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LEGENDS for Thursday 5/16/2024

weighted carries, core work, neck stretches

AMRAP in 12 minutes:
8 heel raises
6 ring rows
:20 plank

calf and tibialis stretches

Barbell for Thursday 5/16/2024

Olympic Weightlifting

pause pulls

below-the-knee hang snatch + low-hang snatch + floating snatch, 10x1
below-the-knee hang clean + low-hang clean + jerk, 8x1
2 front squat + 1 jerk, 10 sets

2-3 rounds:
5 box jumps, progressively higher
8 dips (weighted?)
30 reverse crunches

play with skin-the-cats

Powerlifting/General Strength

back squat 85/3 (6)
push press 5x5
wide-grip strict press from behind-the-neck 3x3
viper press 2x5
seated good morning 3x8

3 rounds:
15 hip extensions (weighted?)
45 crunches

2 rounds:
10 strict hang high pull
20 bicep curls

BODYBUILDING for Thursday 5/16/24

AMRAP in 10 minutes:
10 ring rows
10 dips
10 overhand curls
10 JM press

5 minutes/side: banded step-downs

3-4 rounds:
50 banded pull aparts
35 banded lat pressdowns
20 banded upright rows