SHOW UP!!!
-100 DB Shoulder Press
-Machine face pulls
*machine extensions time permitting
On the min for 15 minutes Power clean + Split jerk/Push jerk/Squat jerk
* no fails
* 1-5 minutes 50-60 %, 5-10 minutes 60-70 % and 10-15 minutes 70-80 % of 1 RM jerk
POST TIME AND EXTRA CREDIT TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Westside
Dynamic Effort Upper
Bench Press
55% + chains
9 sets x 3 reps
Outlaw Wide Bench
2 set x 6 reps
H.A.P
55% + chains
9 sets x 3 reps
Outlaw Wide Bench
2 set x 6 reps
H.A.P
Straight arm rope lat pull downs
3 sets x 20 reps
-100 DB Shoulder Press
-Machine face pulls
3 sets x 20 reps
-DB Draw Backs
3 sets x 15 reps
-DB Draw Backs
3 sets x 15 reps
-ABS
*machine extensions time permitting
50 reps - 100 reps
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