WORKOUT OF THE DAY

#AlmostFriday

The Factory Strength and Conditioning – Strength & Conditioning

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Muscle Clean

2×5 @ 55%

2×3 @ 65%

2×1 @ 70-75%

Power Clean and Jerk (Waves )

1 @ 78,83,92,95%

1 @ 83,92,95,95+

1 @ 92,95,1RM,1RM

Bent Over Row

5×5 @ 60/40

*touch the ground every rep

Bicep Curls (4×12)

Alternating with DBs
Heavy, no swinging

Shrugs (4×12)

Use two DBs
Get as heavy as possible.

No rotation, up and down

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