RayApr 151 min read4/16/24"Alex and Marty"5 Unbroken sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats* Building Sets (Don’t exceed 70% of 1RM Power Clean)For Time:15-12-9-6-3Devil Press (2x50/35)45-36-27-18-9Sit UpsThe Clean High PullThe Hang Power CleanThe Front SquatThe Sit Up
"Alex and Marty"5 Unbroken sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats* Building Sets (Don’t exceed 70% of 1RM Power Clean)For Time:15-12-9-6-3Devil Press (2x50/35)45-36-27-18-9Sit UpsThe Clean High PullThe Hang Power CleanThe Front SquatThe Sit Up
RayApr 141 min read4/15/24"Madagascar"5 sets:Minute 1: 10 Back Squats (60-65%)Minute 2: Max Air SquatsMinute 3: Recovery Bike (Slow-Moderate)-rest 3 minutes before going to accessory-4 sets:10 Rear Foot Elevated Split Squats (each side)10 Single Leg RDLs (each side)-rest 1:00 between sets-* Both movements are with a single dumbbell.The Back SquatThe Air SquatThe Rear Foot Elevated Split SquatThe Single Leg RDL
"Madagascar"5 sets:Minute 1: 10 Back Squats (60-65%)Minute 2: Max Air SquatsMinute 3: Recovery Bike (Slow-Moderate)-rest 3 minutes before going to accessory-4 sets:10 Rear Foot Elevated Split Squats (each side)10 Single Leg RDLs (each side)-rest 1:00 between sets-* Both movements are with a single dumbbell.The Back SquatThe Air SquatThe Rear Foot Elevated Split SquatThe Single Leg RDL