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Monday, October 23, 2017

22
Oct

Monday, October 23, 2017

Mobility/Activation: Coach’s Choice

 

Strength: Bench Press (light day)

 

Warm Ups – 50%x8 60%x8 70%x5

Working Sets – 80% x 2 x 3 sets

 

Conditioning: In a 15 minute running clock

0-3 Minutes:

Run 400M, then do pull ups for remaning time

Rest 1:00

Minutes 4-7:

Run 400M, then do box jumps for remaining time

Rest 1:00

Minutes 8-11:

Run 400M, then do Russian kettlebell swings for remaining time

Rest 1:00

Minutes 12-15:

Run 400M, then do Sandbag Cleans

F: Ring Rows, 20”, 35#/25#

P: Assisted Pull Ups, 24”, 45#/35#

C: Pull Ups, 30”, 55#/45#

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