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Wednesday December 5, 2018

2
Dec

Wednesday December 5, 2018

Mobility/Activation:

A 40 mb chest pass with partner (20 each)

B 100 band pull aparts (fast)

C accumulate 60 sec high plank bird dog (super dog, opposite arm/leg, knee never touches ground)

 

Strength:

Bench Accessory

3 giant sets of

1A Incline DB press 3×8-10

1B DB lat pull over 3×8-10

1C KB seesaw press 3×8-10 (total reps, 4-5 each arm)

 

Try to keep rest between movements to 30-45 secs. Rest 60-90 secs between giant sets

 

 

 

 

Conditioning:

4 Rounds:

20 Alternating Pistols

15 Box Jump Overs

10 Deadlifts

 

C: Pistols, 24/20, 185/125

P: Asst. Pistols 24/20, 155/105

F: Air Squats, 20/16, 135/95

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