A1. Goblet squat 2×10,
A2. Good morning 2×10
B. KB clean and jerk 3×8 working up
A. Dead-lift + hang power clean + front squat + jerk
B. Seated press @3121, 90s rest between sets
C. Bent over row @3121, 90s rest between sets
D. 1 arm DB bench 4×15/side, 60s rest between sets
E. 50 Hanging leg raises


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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