Week of 10.8.19

​Tuesday 10/8
M/E Upper 
Main
1 RM Floor Press
Acc. 1
8RM Strict Press (8RM BB Row)
Core
Banded Plank 4x1 min
Finisher
3 rounds: 30 Banded Face Pulls, 30 windmills

Thursday 10/10- Class Cancelled-Use Open Gym
D/E Lower
Main
8x2 Deadlifts @75% (:30 sec rest)
Acc. 1
Snatch Grip Back Extensions 4x8 (building)
Acc. 2
Anderson Good Mornings 4x6
Core
Weighted Russian Twists 4x15
Superset: 4x15 Flutter Kicks

Saturday 10/12- Class Cancelled-Use Open Gym
Main
Bench Press 10x3 @50% + 20% chains
(5 med 5 wide)
Acc. 1
Close Grip Dead Press (Last 6"/ Lockout) 4x6
Acc. 2
Tate Presses 4x10 (building)
Core
Banded Plank 4x1 min

Homework
5 minutes shoulder recovery each day

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