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Week 5 is finally here! 3/25/14

Warm-up:
Coach’s Choice.

Skill:
10-15 minutes of pull-up work.
kipping work
7x 3 negatives +1 ME hold
1 minute between sets

Strength:
8×3 +1 shoulder to overhead(any style)

Work up to a peak set of three clean plus STOH in eight sets. Then drop to 70% today’s peak set for 5 sets of 5 reps EMOM

Bonus work: 3 rounds of ME push ups with 2 min break between rounds

Metcon:

10 rounds of 10 box step ups, 10 KB snatches (5 per arm), 10 wall balls (20/14), 30 seconds rest after each round

 

 

March 24, 2014 | News | 0

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