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Monday, April 26, 2021

Monday, April 26th

Warmup:

3 Rounds:

:30 Front Rack Stretch

10 Cyclist Squats

:30 Twisted Cross/Side

10 Leg Raises

Strength:

Front Squat:

10 Minutes to Find One Rep Heavy

-Rest 1:30-

3 Reps at 90%

-Rest 1:30-

5 Reps at 80%

-Rest 1:30-

7 Reps at 70%

Note: Lots of front squats today. Take the first ten minutes to establish a one rep “max”, either for the day or overall. Once you have that, calculate 90%, rest, and then hit 3 reps at that. Repeat the same for 80 and 70%. Make today tough.

WOD:

For Time (12 Minute Time CAP):

21-15-9

Hang Cleans

Handstand Pushups

Rx+: 115/85, HSPU

Rx: 95/65, 15-10-5 HSPU

Intermediate: 75/55, Hand-Release Pushups

Beginner: 55/45, Elevated Push Ups/DB Bench Press

Cooldown:

2 Rounds:

1:00 Upper Pec Stretch/Side

1:00 Couch Stretch/Side

Note: The workout should be extremely quick. Pick a challenging weight, but you should only drop the bar once or twice per set. Pick a difficult pushup variation.

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