Monday 12/19

WORKOUT for Monday 12/19/2022

5 rounds of a 500m row for time, resting as needed between efforts


20:00 to establish a 1RM squat (front/back/overhead/etc)

Post slowest 500m and heaviest bar to whiteboard!

ENGINE for Mon 12/19


5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Today you must go unbroken for the hang power cleans AND the jerks. Use a weight that allows that to happen. Rx is usually 30/50/70kg.

BODYBUILDING for Mon 12/19

20-18-16-14-12-10-8-6-4-2 bench press, 12 barbell bicep curls between bench press sets