ROLO Training - October 31st

Thursday

 Hanging with the strongest team on youtube #teamrichey and my boy #obesetobeast

Full Workout: (Click here)

Warm up:
2k on Rower @ easy warm up effort
+
2 rounds:
10 Half Kneeling Shoulder Rotations (per side)
10 Goblet Cosssack Squats (per side)
+
barbell warm up

Weightlifting
Power Snatch - 4x2 @ 75% of 1RM,
rest 2 minutes
+
Power Clean and Jerk - 4x2 @ 75% of 1RM,
rest 2 minutes

Strength
5 sets, increase weight each set, for total load
5 Back Squats
5 Close Grip Bench Press
5 Deadlifts
Rest 2 minutes

Conditioning
For Time: 15-12-9
Hang Power Cleans @ 95lbs
Bar Facing Burpees

To see my cool down go ahead and click the link next full workout at the top.

Come back this evening to see the 20.4 Tips and guide by coach Hudson!

Also, Movember starts tomorrow. We will be sponsoring our buddy Jordan Costa. We will have apparel available and all proceeds will be doubled by lifeaid bevco!


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