Thursday 5/9

Workout of the Day for Thursday 5/9/2024 - 4x121

AMRAP in 15:00
15 toes-to-bar
12 hang power cleans
9 jerks
15 toes-to-bar
12 hang power cleans
9 thrusters

Rx = 45/65/95lbs.

Post score (total reps completed) to whiteboard, journal, and Discord!

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BARBELL for Thursday 5/9/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
hang snatch from above knees + hang snatch below knees

6 sets of 2
hang clean from above knees + hang clean below knees

3 sets of 3 strict press

10 sets of 2 tall jerks

3 rounds of
6 DB push press
9 DB bicep curls
12 DB RDL

General Strength/Powerlifting Path

back squat 75/5 (7)

bench press 5x5

wide bench press 3x3

close-grip bench press 2x5

3 rounds
8 double kettlebell sumo deadlift high pulls
12 false-grip ring rows
24 BW reverse hypers

Bodybuilding for Tuesday 5/7/2024

100-150 banded hip bridges
100-150 hamstring curls

3 sets
10 DB rows
50 banded hammer curls

build to a 1RM floor press
2 sets of max banded pushups