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Road to the Open Day 22- 2/6/14

Sign up now! Everyone at PHL is gonna sign up to compete in the open. No matter what your fitness level is, the open is a way to test yourself year to year.

Warm-up:

Coach’s Choice.

Strength:

Superset-

Weighted Pull-ups

Strict Press

six sets to work up to a peak set of five weighted pull-up, SUPERSET with six sets of five Stric press, then three rounds of ME pull-ups with 90s rest between each set(not weighted)

BONUS WORK: 3 sets of 10 deadlifts at 55-75% 1RM deadlift

Metcon:

21-15-9
Hang Clean (135/95)
Burpees
50 Double unders between each round

 

 

February 5, 2014 | News | 0

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