Thursday Jam


a.1: Push Press (3x5)

*Work up to a heavy set of 5 (3 total heavyish sets) *Don’t rest bar in front rack between reps *Use slightly more load then last week *Perform another 3 x 5 @90% of the weight just used on your heaviest set

A.2: Barbell Inverted Row (3x10 tempo 20X0)

*Add loaded vest if able RX+ - Perform another 3 x 12 slightly easier weight than prior sets

Metcon (AMRAP - Rounds and Reps)

Partner Workout: 16 minute AMRAP 75 double unders 50 russian kettlebell swings 25 calorie bike *Only 1 partner works at a time

Extra Work

a: 1 and 1/2 Chest to bar pull-up (3x3-5 reps)

*Load if able *Unload with feet on box or band *Maintain hollow position throughout *STRICT

b: DB Strict Press (3x8 tempo 20X0)

*don't forget the 2 second lower

c: Dumbbell External Rotation (3x8 tempo 20X0)

*side lying


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