Friday, September 30, 2016

FRIDAY

(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@45%
1x3@55%

Work Sets
1x3@60%
3x3@65%
1x3@70%

(B) 6 Rounds
20 x KB Swings: 24/16
10 x HR Pushups
20 x Lunge holding KB (10/leg)
1/2 Gasser

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6 comments:

  1. Michael ClissoldSeptember 30, 2016 at 11:13 AM

    A) power snatches from yesterday
    B)17:59 Rx. Yuck, that was awesome and horrible at the same time.

    ReplyDelete
  2. UnknownSeptember 30, 2016 at 11:15 AM

    A) Bar, 38.5,47,52,56,60
    B) 16:26 rxd

    ReplyDelete
  3. Ray ClewettSeptember 30, 2016 at 6:45 PM

    A) 77.5, 95, 102, 110, 120

    B) 17:23 rxd

    ReplyDelete
  4. DCSeptember 30, 2016 at 7:36 PM

    A) 90,100,105
    B) 14:58 rxd

    ReplyDelete
  5. AnonymousSeptember 30, 2016 at 7:37 PM

    A) 60, 65, 70
    B) 17:43 Rxd

    ReplyDelete
  6. Jen- Never Old ChookOctober 1, 2016 at 8:46 AM

    Back @ front squat weight
    31.5 38.5 42 45.5 49

    B) 18.08

    ReplyDelete

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