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Friday 1.18.13

18
Jan

Friday 1.18.13

Warm-up:
2×5 Wall Squat
2×10 Deck Squat
2×10 PVC Pass Through
2×10 PVC OHS
Mobility:
Mt. Climber Stretch
Olympic Wall Squat (It’s on the poster if your curious)
Strength:
1) Back Squat, 3-3-3-3-3-3+
2) Over Head Squat, 3-3-3-3-3-3+
20-25min time limit
Notes:
 
Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for Back Squat being 12 or more, OHS 8 or more.
 
 
 
Conditioning:
50 Deadlifts, 75#(55#)
50 Hang Cleans, 75#(55#)
50 Push Press, 75#(55#)
50 Lunges, 75#(55#), total and in place
Go Fast!

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