Tue 9/25:

Tue 9/25:

A. Deadlift: 1 rep EMOM for 15 min; use 65%1RM - focus on getting tight and speed off the floor.
w/ 330lbs
B1. Press: 4 x 5,5,3,3 @20X1, rest 20 sec
135, 145, 150, 155
B2. Butterfly Pullups: 4 x 25, rest 3 min
unbroken
C1. Ring Dips: 3 x amrap(-1); rest 90 sec
20, 18, 18
C2. Russian KBS: 3 x 15 heavy; rest 90 sec
100lbs, 100lbs, 115lbs all unbroken
D. Cuban Press: 3 x 4-5 @4010, rest 90 sec
45x5, 50x5, 55x4
10 min hamstring and Pigeon (or other glute stretches)
complete