Tuesday 5/7

Workout of the Day for Tuesday 5/7/24 - 3x121

“FRAN”
21-15-9 reps for time:
thrusters, 45/65/95lbs
pullups

Post time to whiteboard, journal, and our Discord!

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BARBELL for Tuesday 5/7/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
high hang snatch + hang snatch from knees

6 sets of 2
high hang clean + hang clean from knees

5 sets of
1 push press + 2 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

3 rounds
8 seated good mornings
12 JM presses

Bodybuilding for Tuesday 5/7/2024

3 sets
3 weighted dips
max effort bodyweight dips
2-3:00 rests

3 sets of 10 reps each
10 banded lat pulldown
10 close-grip lat pulldown
10 supinated banded lat pulldown
10 DB preacher curl @3111
1:00 rest

10 minutes to establish a 20-rep max Kang squat