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Fall into Strength 11/10/14

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Warm-up:
500 m row
hip and ankle mobility
7/5 Strict Pull-up EMOM for 4 min

Beginner Strength:
Back Squat
5, 3, 3, 2, 2, 1, 1, 1, 1
-90 sec between sets.

Advanced Strength:
Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
2 reps @75%
2 reps @80%
1 reps @85%
ME @ 90% (max effort reps)
ME @ 90%
60 sec rest for first 3 sets, then 90 sec for the rest

EMOM for 8 minutes
3 Floor Press @ 60%
-stick to the percentages, we are de-loading the press this week.

Conditioning:
3x 4 min Amrap
3 Squat Clean Thruster
5 Burpees over bar
1 min rest between rounds

November 9, 2014 | News | 0

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