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Strength Cycle Day 12 – 4/15/14

Warm-up:

Coach’s Choice.

Skill:

10 Minutes

odd-double unders

even- L-sits

Strength:

Floor Press: Work up to a peak triple in the floor press over 8 sets

Superset each of these sets with a set of three weighted chin ups (Anyone that cannot do bodyweight chin ups should start from a position with the chin over the bar (use a box or jump up) and then lower themselves as slowly as possible for two reps and then perform a third rep

of a 30-second “dead hang” in the chin up position, trying to keep their chin over the bar as long as possible)

Bonus work: 8 sets of 3 thrusters at 80% best 1RM thruster, with 60 seconds rest between each set

Metcon:
Tabata Tuesday
Tabata Row (for Calories)
1 min rest
Tabata Wall Ball (30/16)
1 min rest
Tabata Kb swings(53/35, bottom of bell must be pointing toward the roof)
1 min rest
Tabata Goblet Squats
April 15, 2014 | News | 0

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