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MONDAY 4.24.17


MONDAY

PREP SESSION: TOES-2-BAR

12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT

METCON: 2017 QUALIFIER WORKOUT #3

21-15-9 SHOULDER-2-OVERHEAD (135#/95#) CHEST-2-BAR PULL UPS

MIDLINE/CORE: SEAL SERIES PLANKS

4:00 TOTAL :30 LOW PLANK :30 HIGH PLANK :15 OF THE FOLLOWING... LOW PLANK RIGHT ARM UP LOW PLANK RIGHT LEG UP LOW PLANK LEFT ARM UP LOW PLANK LEFT LEG UP HIGH PLANK RIGHT ARM UP HIGH PLANK RIGHT LEG UP HIGH PLANK LEFT ARM UP HIGH PLANK LEFT LEG UP :30 LOW PLANK :30 HIGH PLANK

#toes2bar #2017qualifierworkout3 #shoulder2overhead #chest2barpullups #lowplank #highplank

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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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