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September 29, 2017

28
Sep

September 29, 2017

GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :20 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
6 x 1 Power clean + 1 Power clean with low catch (right above parallel) 50 – 65%

ALTERATE BARBELL
6 x 1 Hang power clean + 1 Hang power clean with low catch (right above parallel)

MUSCLE ENDURANCE
2 sets of:
10 Sandbag squats – heavy
1:00 Air bike for max calories
Rest as needed

PRESSING & PULLING STRENGTH
2 sets of:
10 sandbag or d-ball press
100ft rope pull
Rest as needed

MOBLITY
1 sets of:
2:00 each side pigeon stretch
2:00 frog stretch
1:00 box stretch

HAPPY BIRTHDAY ANDONIA!

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