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Wednesday January 10, 2018

7
Jan

Wednesday January 10, 2018

Mobility/Activation:

 

2rds

30 band pull aparts

30 banded face pulls

5 behind the neck presses with empty bar

3 contralateral core lifts https://www.youtube.com/watch?time_continue=15&v=89pmhI8M6p0

 

Or

 

https://www.youtube.com/watch?v=bpRl27DqyqM

 

Strength: Split Jerk 1RM

 

Warm Ups: 50% x 5 60% x 4 70% x 3 80% x 1 85% x 1

 

Working Sets: 90% x 1 95% x 1 100%+ x 1

 

Conditioning:

 

10 MIN AMRAP

15 hand release push ups

50 Double unders

 

C: Double unders, HR push up

P: 2x singles, reg pushup

F: 2x single, scaled pushups

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