July 20th, 2017

7:00am – Awaken Training

Back Squat 5,5,4,4,3(32X1) – 120/145/165/185/205

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RNT Split Squat 6 reps (20X1 – 2×35)

Strict Pullups 5 reps (31X2)

3 sets

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DB Single Leg RDL 6 reps/leg (31X1 – 2x35lb)

DB Single Arm Press – Seated 8 reps (31X1 40lb)

3 sets

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20m backwards sled drag (135lb on rubber)

8 ring rows (1s hold)

4 strict toes 2 rings

6 kipping toes to rings

2 wall walks

10 min grind

3 rounds + 20m sled

 

5:30pm – Awaken Training

Barbell Z Press 7,6,5,4,4 (85/105/115/125/135)

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Incline DB Bench Press 1×8 reps, 2×6 reps (30X0 – 2x50lb/2x60lb)

Paralette Push Ups 10 reps (2121)

Dual DB Prone Row 8 reps (31×1 2x35lb)

3 sets

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300m row

10 DB DL (2×70)

5 KB strict press (2×44)

5 KB push press (2×44)

20m DB bear crawl (2×20)

rest 2 min

4 rounds