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DeSapio 08-12-20

10min EMOM @ 185

Power Clean x 1 + Hang Clean x 2

10min EMOM @ 185

Deadlift x 3 + Hang Clean x 2

Front Squat 

4 x 10 @ 185

DB Bench @ 55

x20, x15, x10, x5

10-1 Ladder @ DBs 55

Double DB Power Clean + Double DB Push Press

10-1 Ladder

Dips + Chin Ups

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DeSapio 08-06-20

12min EMOM

started with 135 and worked my way up to 185 for the last 6 min

Power Clean + Hang Clean + Thruster + Push Jerk

20min AMRAP “CINDU”

Pullup x 5

Pushup x 10

Air Squat x 15

Double Under x 30

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DeSapio 07-26-20

Back pain seems to have finally subsided. Decided to ease back and take the barbell for a spin.

20 min AMRAP

Pullup x 5

Hang Clean 135lbs x 10

Toes to Bar x 10

4 rounds

Hang Squat Clean into Thruster 135 – 155lbs x 5

4 rounds

Double Under x 25

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Davlantis 7-23-20

Garage project is taking a pause for a while between insulation and drywall, so workout should be more consistent

Dynamic warmup and prep

1 x 1 high hang snatch @ 145lb

2 x 2 high hang snatch @ 135lb

4 x 1+2 power clean + push press @ 155lb

1 x front squat @ 245lb

2 x 1 front squat @ 225lb

3 x 2 BTN Jerk @ 185, 165lb

Core circuit

Cool down and stretch