Tuesday 5/14

Workout of the Day for Tuesday 5/14/2024 - 4x121

21-15-9 reps for time:
power clean & jerk, 55/85/115lbs
(ring) dips

Post time to whiteboard, your journal, and our Discord!

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LEGENDS for Tuesday 5/14/2024

rows, wall sits, and good mornings. neck stretches.

3 rounds for time:
10 box squats
200m row

balance playtime

BARBELL for Tuesday 5/14/2024

Olympic Weightlifting

hang snatch from above knee + hang snatch from below knee + OHS 7x2
hang clean from above knee + hang clean from below knee + jerk 6x2
3 front squats + 1 jerk for 5 sets

3-4 rounds:
20 BW reverse hyper
10 Lu raises
5 sotts press

Powerlifting

back squat 80/5 (5)
bench press 6x4
Romanian deadlift 3x10

3-4 rounds:
30 weighted crunches
20 dips
10 bent-over row/side, heavy

BODYBUILDING for Tuesday 5/14/2024

3-5 rounds
20 ‘top to top’ alternating DB press, AHAP

5 rounds, as heavy as possible
3 rack pulls
30 DB shrugs

5 rounds:
30 banded pause step-ups/side