210212

WEDNESDAY 02/10/2021
PROGRAM A
15 Devil Press
30 Push Up + Pull Across
60 Alternating Dumbbell Snatch
30 Push Up + Pull Across
15 Devil Press

RX Men: 40# DBs
RX Women: 25# DBs

Time: 12:43

POWER | WEEK 07 | 02/07/2021
Every 3 Minutes for 12 Min
Front Squat (4 Set of 4 Tempo Squats)
--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

115-135-155-185

Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs

115-135-155-175-185(x2f)

Warm-up 10 minute row: 2319, 2:09.3/500m