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Road to the Open Day 34 – 2/20/14

Warm-up:
Coach’s Choice.

Strength:
Weighted Pull-ups (sub negatives)
Superset W/
Pushups

Use seven sets to work up to a peak set of three weighted pull-up, SUPERSET the first five sets with five reps Push PRESS

BONUS WORK: 5 sets of 10 deadlifts at 40-60% 1RM deadlift (keep them fast and with good form)

12 min Amrap:

3x HSPU (sub with box)
5x pistols(each leg)
7x Ring Dips
1x rope climp (sub 3 straight leg rope pulls)

 

 

February 19, 2014 | News | 0

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