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Alex Ruggiere
- Dec 4, 2020
- 1 min read

Friday December 4 2020

A. Power Clean; 70%x 3, 75% x 3, 78% x 3, 3RM

B. Push Press; 70% x 5, 75% x 5, 78% x 5, 5RM

+

3 Sets

Bike 24/20 Calories

- rest 90 sec bet sets @ 10 min pace

+

3 Sets

Row 24/20 Calories

- rest 90 sec bet sets @ 2k pace

+

3 Sets

Run 200m

- rest 90 sec bet sets @5k pace

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per