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Friday 11012013

Announcements

No normal classes this Saturday due to the WLC starting at 9am.

Matt Nold
Matt Nold

Fitness

A.  Every 75 Secs for 5 Sets

5 x Deadlifts 

 

3/3 x Kettlebell Presses

 

B.  AFAP

500M Row

21 – 15 – 9

HR Push-ups 

Heavy Russian Swings

5 Min Rest

40 x Heavy Goblet Squats AFAP

Performance

A.  Every 75 Secs for 5 Sets

1 x Power Clean + 1 x Hang Power Clean + Split Jerk 

B.  Power Elizabeth 

21 – 15 – 9 

Power Cleans @ 135lb/95lb 

Ring-dips 

5 Min Rest 

30 x Front Squats AFAP @ 135lb/95lb (Start from the ground) 

Sport 

A.  Every 75 Secs for 5 Sets 

3 x TNG Squat Cleans 

B.  Power Elizabeth 

21 – 15 – 9 

Power Cleans @ 135lb/95lb 

Ring-dips 

5 Min Rest 

20 x Front Squats AFAP @ 225lb/155lb (From the Rack) 

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