Weekly Programming
Just when you thought Abe couldn't get cooler...
A. Segmented snatch grip deadlift, 5x1 beginning at 1RM and building, 2:00 rest
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EMOM for 15:00
1st min: 1 muscle up or 4 strict pull ups/ring rows
2nd min: 3-5 power cleans @ 65-75% of 1RM
3rd min: 7 row calories
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Not for time:
Accumulate 2:00 plank
just a really cool dude squatting 600 lbs and such.
A. Back squat, build to a heavy single in 15:00
B1. Push press, 3x4-6, :30 rest
B2. Alternating pistol squats, 3x10, 2:00 rest
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AMRAP in 6:00
8 burpees
10 box jumps
30 double unders
Bibi says, "cush 15.1 + 15.1a then crush fascism, communism, and wusification of ideals and principles."
Just think of it as gigs and bandwidth now...
Max out Friday
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For time:
15-12-9
Front squats (75/115)
Pull ups
HR push ups
Dream vacation spot
A. Back squat, 5x2 @ 22x1 tempo, 2:00 rest
B. 1 push jerk + 1 split jerk, build to a max in 10:00
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4 rounds for time:
8 power cleans (65/95)
10 HSPU or 3 wall walks
12 wall ball
