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STRENGTH 06/03/19

Posted on by dafactoryadmin

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

Pause Pendlay Row x 10. Hold at top for 3 seconds.


Muscle Snatch + Vertical Jump with Barbell (3+3) x 3

Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1

Front Squat + Back Squat + Front Squat (2+2+1) x 5 sets.

Bench Press: 5,3,1,5,3,1,10.

Perform 5 strict pull ups and 20 jack knives in between bench press sets.

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