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Road to the Open Day 28- 2/13/14

Warm-up:

Coach’s Choice.

Strength:
Superset-
Weighted Pull-ups
Push-ups

USE eight sets to work up to a peak set of three weighted pull-up, SUPERSET the first five sets with ME push ups

 

BONUS WORK: 3 sets of 15 deadlifts at 50-65% 1RM deadlift

Metcon:

WORKOUT 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

*does not have to be box jump. Get on the box anyway you like, as long as both feet are on the box and your hips and knees are extended.

February 12, 2014 | News | 0

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