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7/29/19-8/3/19

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DELOAD WEEK – We are at the end of our strength cycle gang.  This week the loads will be light and next week we find our new PRs!

Monday
Strength
Back Squat
5×5 @ 60-65%

AFTERBURN
25 ea
Romanian Deadlift
Split Lunge ea Leg
Renegade Row ea Arm
Plank Taps
Rev Grip Curl
Press
Run 400m

Tuesday
Strength
Bench Press
5×5 @ 60-65%

Cond.
5 Rounds
2:30 work|2:30 Rest
9 Deadlifts
6 Hang Cleans
3 S-2-O
Max Burpees Over Bar w/remaining time

CoreWorx
3 Min Max Barbell Rollouts

Wednesday
Skill/Strength
Stone-2-Shoulder

Cond.
800m KB Farmers Carry 53/35
75 Russian KB Swings
50 WB Shots 20/14
25 Strict C2B Pull Ups | Scale 30 Pullups or 50 Ring Row

CoreWorx
100 V Taps over KB

Thursday
Strength
Deadlift
5×5 @ 60-65%

Cond.
Team McGhee
30 Min
5 Deadlifts 275/195 Scale|80-85% 1RM
13 Push Ups
9 Box Jumps
Each partner completes one round then switches.

Friday
Strength
Power Clean
5×5 @ 60-65%

Cond.
AMRAP 12
30 Double Unders
12 Hang-2-O

Saturday
MUSCLES & MIMOSAS

COME SWEAT AND GRAB A MIMOSA AFTERWARDS