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WEDNESDAY 4.5.17


WEDNESDAY

PREP SESSION: JUMP ROPE (SINGLE, DOUBLE AND TRIPLE UNDERS)

METCON: 15 DEADLIFTS (225#/155#) 200M RUN X4 *10:00 TIME CAP

STRENGTH/TECHNIQUE: OVERHEAD 5 SHOULDER PRESSES 5 PUSH PRESSES 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **SETS ARE TO BE COMPLETED UNBROKEN ***ATHLETE CHOOSES LOAD


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FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD P

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