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Fall into Strength 12/5/14

Warm-up:
7 mins
5 push-up
5 strict ring pull-ups(sub strict ring rows)
10 cal row
1o squat jumps

Beginner Strength:
8×3 Thruster
-work to a LIGHT peak of 3 with the emphasis on sound mechanics.
-90 sec rest between sets.

Advanced Strength:
In teams of 2…
6×5 Front Squat (work to a peak)
-resting only as long as it takes to load the bar for the next set.
then…
6×5 Thruster (work to a peak)
-resting as long as it takes to load the bar for the next set.

***Understand that this is designed to be fast paced and force you to work under fatigue!***

Conditioning:
For time
50 Kb Swings (70/44)
50Box Jump (24/20)
50 Goblet Lunges (70/24)
*Anytime you stop working or put the bell down, you must do a set of max effort Ring Dips!
-advanced athletes must do a muscle up into the dips, intermediate may use bands, beginner may us parallettes.

 

December 4, 2014 | News | 0

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