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Strength Cycle Day 14 – 4/17/14

Coach’s Choice.

Skill: 10-15 minutes
Muscle Up progressions

8 sets of complex+1 C&J

Clean and Jerk complex: One hang SQUAT clean, three front squats, two jerks, rest thirty seconds, then one SQUAT clean and jerk from the floor. Perform 8 to 10 sets total; only increase the weight if the athlete completes all movements.

Bonus work: Perform sets of 8 pushups EMOM for 10 minutes

For Time:
5rds for Time
10x front squat
10x ring dips
2x shuttle run(sub 200m row)
1 min rest between rounds
-weight for the front squat increases by #10 each round
-men: 135,145,155,165,175
-women: 95,105,115,125,135


April 17, 2014 | News | 0

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