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12/11/13

Warm-up:
Coach’s Choice.

Strength:
Superset-
Deadlift 2-2-2-2-2-2
Strict press 5-5-5-5-5-5
* stop increasing weight in the deadlift when speed of second rep slower than first.
*hit peak in press by set 4 and repeat for 2.
*30 seconds between each movement
*1 minute between sets.

Metcon:
3 minute: Max effort burpees
2min rest
3 minute: max effort deadlift at body weight or 60% of peak weight lifted during the strength portion.
1 min rest
2 minute: max effort burpees
1 min rest
2 min: max shoulder to overhead (95/69)
30 sec rest
1 minute: max effort burpees
30 sec rest
1 min: max effort shoulder to overhead

December 10, 2013 | News | 0

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