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THURSDAY 5.18.2017

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Image result for arnold arm blaster

 

STRONG
Warm-up
Warm ups are for the weak. We are benching HEAVY today! Get a bar and warm up with some BENCH PRESSES!!!
STRENGTH
Bench Press
MAX OUT BENCH PRESS!!!!!
STRENGTH
ARM BLASTER BICEP CURLS

Suns out Guns out! 

3 sets of 10 reps
METCON-BURN
CONNECTIVITY
Pull-Up Pull-Overs
3 sets of 5
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:15
SKILL WORK
Clean High Pulls
5 sets of 5 reps

Watch bar path on pull from floor as well as pulling elbows up and back.

Do NOT reverse curl.
Metcon
12:00 AMRAP of:

2 Power Cleans 155/105
10 Double-Unders
4 Power Cleans 155/105
20 Double-Unders
6 Power Cleans 155/105
30 Double-Unders
8 Power Cleans 155/105
40 Double-Unders
10 Power Cleans 155/105
50 Double-Unders
12/60
14/70
16/80…

Continue increasing reps by 2 Power Cleans and 10 Double-Unders for the remainder of the 12:00