08/16/2017

 In Blog, Workout of the Day

Wednesday

Pre Class Strength Training

4x Sets

Tempo Double KB Front Squats x 8-10 [@3.0.x.1.]

*Build to Moderately Load, Need to Be Able to Clean KB to Front Rack*

Feet Elevated Ring Row w/ Hold x 4-6 Reps [@1.1.1.3.]

Tempo Back Squat @70-75% 5 x 5 [@2.0.x.1.]

In Class Session

Primary Strength

E2MOM 16 (8 sets): 1x Power Clean + 1 x Clean + 1 x Front Squat

*Start at 60% and Build to 85 % for last three sets*

Workout of the Day

AMRAP 10:

5x Pull-Ups

7x Deadlifts [225/155, 185/105]

12x Wall Ball Shots [20/14#]

Post Class Accessory Work

3 sets:

Glute Ham Raises x 8-12 Reps

C.O.S. Shoulder Extension x 10 Reps

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