BB Complex Warmup
Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift
45 lbs 1 x 8
65lbs 3 x 8
Rapid Ascent from Dan John
Power Clean 155lbs
8 / 6 /4
Press 135 lbs
8/ 6/ 3
Front Squat 225 lbs
8/ 6/ 4
Supersets
BW pullups/dips
10/12 5/12 10/10 (Last set subbed inverted Rows for pullups)
Step up / 1 Leg DL
10/10 15/15
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3 comments:
Nice, hey btw... I saw that there is now a CF in York? That's not that far... ;)
Yeah they've been doing workouts in a park on Saturday's. I haven't been able to make one yet. Supposedly they'll have a place early in October.
Nice! Then you can officially have a crew! Well... if you like them... :)
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