02/28/2017

 In Blog, Workout of the Day

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” – Mark Twain

Tuesday

Pre-Class Strength Training

In-Class Session

Back Squats

10 – 8 – 6 – 4 – 4 – 4 -2 – 2

Squat Cleans

10 x 1.1. [70-85%]

Skill

Double Under Technique Work

Workout of the Day

50/35x Calorie Row [Bike or Ski]

30x Bar Thrusters [95/65]

100x Double Unders / 200x Singles

40/25x Calorie Row [Bike or Ski]

25x Bar Thrusters [95/65]

80x DU / 160x Singles

30x Calorie Row [Bike or Ski]

20x Bar Thrusters [95/65]

60x DU / 120x Singles

Post-Class Accessory Work

3 sets:

90 seconds Hollow Hold

Rest as Needed

Cross Over Symm. W/Ys x 8 and Shoulder Extension x 8

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