March 24,2023
/1st day with the new belt as a daily prize
Back Squat
1x4 @ 194.3Ib
1x4 @ 205.9lb
1x4 @ 220.4lb
1x4 @ 234.9lb
Front Squat
1x5 @ 150.Olb
5 @ 162.56
2x5 @ 175.Olb
Power Snatch
3x3 @ 116.25lb
2x2 @ 124.Olb
Touch and Go Power Snatch
3x3 @ 93.Olb
Then
5 Rounds For Time:
50ft Dumbbell Front Rack Walking Lunge 50'5/35'5
2 Rope Climb 15'
5 Wall Walk
1 Rope Climb 15'
Then
Band Assisted Strict Pull-up
4×15
*Try taking away some band tension. Vary your grip width from set to set.
Single Arm Dumbbell Strict Press
4x10/10
4X
10 EZ Bar Curl
15 Dumbbell Skull Crusher
*No rest between movements, rest as needed between rounds.
Then
Last man standing plank for the belt
I won at 4:35
