07/04/2017

 In Blog, Workout of the Day

Friday

Pre-Class Training

Every 90″ Build Through 7 sets: 1x Halting Clean Pull (2″@Mid Shin) + 1x Pause @Knee Power Clean + 1 x Power Clean

3 sets: 7x each Leg One Arm Overhead Walking Lunges (7 Reps Left/7 Reps Right)

In-Class Session

Primary Strength

Box Squats (to Parallel): 6 sets of 4 Reps

*Work with 75-90% of 1RM Back Squat*

Workout of the Day

AMRAP 7 x 2

10x Pull-Ups / Assisted Pull-Ups / Ring Rows

20m Double Overhead KB/DB Walk

40x Double Unders / 80x Singles

20x Abmat Sit-Ups

[Rest 3:00 and Start from Where You Finished]

Post-Class Accessory

4 sets:

1.1.1. Snatch Grip Deadlift w/ 2″ Pause at Mid-Shin

8x Glute Hame Raises

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