Lower Body: Hex Deads

November 1, 2013

Bridgetown Basic Barbell

Friday Strength Training
Hex Bar Deadlift: 7×5
Ring Row + Scapation: 7×12
Closed Grip or Scap Pull-ups: 7×6

Conditioning
For Time:
1500m Row

Intermediate Strength and Conditioning

A. Snatch Deadlift: work up to heavy 5

B1. Snatch Deadlift: (80% of 5) 6×3
B2. P-Grip Chin-up Ladder: (5 step)x6

C. 5′ AMRAP
5 DB Push-up to Row
10 Ball Slam (40#)

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