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Friday, June 9, 2017


Friday, June 9, 2017

Mobility/Activation: Overhead stretch with empty bar over foam roller accumulate 2:00


Strength: Overhead Squat


15:00 to find a baseline heavy single in the overhead squat. Ensure that regardless of weight on the bar or what scale (box squat) is used that full depth and ROM is maintained in order to establish a true starting point. Progress w/ position and stability is just as important as load if not more.



4 Rounds for time:

15 Deadlifts

10 Sandbag Front Squats

2 Rope Climbs


F: 135/95, lay to stand x2

P: 185/135, Rope Climb

C: 205/155, Legless Rope Climb


Coach’s Note- TGIF. Heavy Deadlifts, but the rep scheme is just enough to push you out of your comfort zone. Use the sandbag squats to catch your breath, and attack the rope climbs with everything you have!


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