07/26/2017

 In Blog, Workout of the Day

Wednesday

Pre Class Strength Work

Back Squat 5.4.3.2.1. [Build through Tough Sets]

Clean Pulls 4 x 1.1. [@85+%]

In-Class Session

Primary Strength

Power Clean 7 x [1.1.] Building to 75% through First 4 sets

Partner Workout of the Day

3 Sets:

5x Power Cleans [205/155#]

10x  Wall Ball Shots [20/14#]

15x Chest to Bar Pull-Ups / Pull-Ups / Assisted Pull-Ups Ring Rows

20x Medball Cleans

(One Partner Rests While Other Works, Complete One Full Round then Switch, Each Partner Completes 3 Rounds)

Post Class Accessory Work

3 sets:

20x DB Walking Lunges + 20x Steps Death March

0:45 x 2 Side Plank

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