Wednesday – 6/7/2023

6/7

A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)

245-275-300-260-285-325

B – Barbell hip thrusts – 4 sets of 14, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

225 x 3, 245 x 1

C1 – 1-arm landmine overhead press from half kneeling x 6/side into 2-arm landmine shoulder to shoulder press x 12 reps, rest 90 sec

30

C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 4 sets

50

D – Sandbag squats – AMRAP unbroken, rest 4 min x 2 attempts @ 200lbs

8 and 10 – i really did not set myself up here for a good strong mental finish. The first set of 8 was tough, and when i got in the 2nd set i knew i wanted more than 8 but had my mind stuck on an even number, i’m pretty sure i could’ve grinded out 1 more and maybe 2 but i immediately regretted stopping and dropping it at 10

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