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Friday Apr 17, 2026 |
Friday 17 April 2026(Rounds, Rx+, Rx2, Rx3) Strength: 10:00 Build to a Heavy One rep Dead Lift Set 1: 5 reps (light) Set 2: 3 reps (moderate) Set 3: 2 reps (moderate-heavy) Set 4+: singles building to heavy Then EMOM 10: 4 Deadlifts 105/155 | 85 /135 | 65/95 | RX+ 125/185 3 Hang Power Cleans 2 Push Jerk Score is successful Minutes.
Warm up Friday 17 April 2026(Time) 3:00 Foam roll 2 rounds: 100m easy run 2/2 worlds greatest stretch 10 glute bridges 6 inchworms 8 twisted cross 2 rounds: 10 good mornings 10 scoops 8 single-leg RDLs 10 banded lat pulldowns 20-sec plank Empty bar: 8 Romanian deadlifts 5 deadlifts (pause just off the floor) 5 muscle cleans 5 strict press 5 pwr clean and jerk STRENGTH PRIMER- rounds: * 4 deadlifts * 3 hang power cleans * 2 push jerks
AprilResults 414Benchmark PRs 1Comments 0 |
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