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Winter Work 1/7/15

3 minutes of row or air Dyne
5 minutes of Hip and Shoulder and ankle Mobility

7×8 Weighted Pull-ups
60 sec rest
7×8 Weighted Push-up
-If Athlete Cannot do 3 or more un assisted pull-ups, sub 3 negative(5 sec hold) and 5 Jumping pull-ups
1 rd
Max Effort Pull-up
60 sec rest
Max Effort Push-up
-both are unweighted

18 Minutes
1st minute- Hang Power Cleans (135/95)
2nd minute- Double Under
3rd minute- V-ups
-each minute should be max effort of that movement.

January 6, 2015 | News | 0

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