Mon, Jul 8, 2019

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Warm-up • 20 cal Air Bike 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 3 rounds: • 10 Jumping Jacks • 10 Air Squats Strength Snatch • 5 sets: 1 rep AHAP Smolov Jr. – week 3, day 1 Back Squat • 6 sets: 6 reps at 70% + 15-25# Now add 15 to 25 pounds on to the 70% of your 1RM that you lifted in week one. This is the final week of Smolov Jr. Core 3 rounds: • 10 Knees to Elbows • 10 GHD Sit-ups Conditioning 10 rounds for time: • 3 Bar Muscle-ups • 3 Clean & Jerks 135/95#