August 31, 2019 – Weightlifting

Warm Up

On a 10:00 running clock
NFT of…
5x inchworms
10 walking Sampson lunges
5x ea way static spider man stretch w/ retraction
5 Hollow Arch rolls *Keeping shoulders/ feet off floor
10 Hamstring scoops
3x wall climbs (10X3) Tempo
Bear crawl out Forward/ Back, backwards

A. Barbell Bench Press 8 x 8

Every 90 seconds, for 12 minutes (8 sets):
8 Barbell Bench Presses @ 50%

B. Deadlift 10 x 3

Every 90 seconds, for 15 minutes (10 sets):
3 Deadlifts @ 60%

*% off 10RM

C. Overhead Squat 6 x 5

Every 90 seconds, for 9 minutes (6 sets):
5 Overhead Squats @ 50%

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