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Tuesday November 21, 2017

19
Nov

Tuesday November 21, 2017

Mobility/Activation: coach’s choice for pull ups

 

Strength Accessory Work (pull ups) x 3 rounds

 

  1. double arm sled row x 15 yards
  2. :20 – :45 chin over bar hold (palms facing in)
  3. db hammer curls x 8 reps *increase from last week. 2-3 count down under control

 

Conditioning: For Time

 

10 – 8 – 6 – 4 – 2

 

Power Clean

 

*after each set, perform 1 rounds of “Cindy”

 

Cindy round = 5 pull ups 10 push ups 15 air squats

 

F: 115/75; scaled push ups or assisted pull ups

P: 135/85; Rx Cindy rounds

C: 155/105; Rx Cindy rounds

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