LA Class: Nov 3 , 2023
- Louie Fredric Chuaquico
- Nov 2, 2023
- 1 min read
Deadlift
4x8
Elevated Deadlift @70-75% of your 1RM Clean
Scoring: Checkbox
Metcon (15 min cap) 42-30-18 Wallballs 21-15-9 Deadlift (225/155)
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See AllSuperset 1 3 Sets 3 Strict Weighted Ring Dip @7/10 RPE -rest 30 seconds- 15 Unbroken Dumbbell Bench Press @7/10 RPE -rest 3 minutes b/t sets- Superset 2 3 Sets 6-10 Tempo False Grip Hinging Ring Rows
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE
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