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“Wisdom doesn’t automatically come with old age. Nothing does – except wrinkles. It’s true, some wines improve with age. But only if the grapes were good in the first place.” – Unknown

– Weightlifting –

Every 90s x 15min:

Power Clean + Front Squat + Clean – (load progressively)

– Strength –

1a) Bench Press – 5 x 1 @ 35%, 3 x 1 @ 45%, 2 x 1 @ 55%, 5 x 1 @ 65%, 5 x 1 @ 75%, 5 x 1 @ 85%

1b) Ring Rows – 6 x 10-15

– Accessory Work –

2a) Good Mornings – 4 x 6

2b) Weighted Step-Ups – 4 x 6ea 

– Mobility –

Gut mash w/ MB x 3-5min

KB groin mash x 2-3min ea side

OH banded lunge to splits x 2-3min ea side