Thursday August 18th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 18, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
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STRENGTH:
Pendlay Row 4X8 (No kipping)
*P3 Make up day or Pendlay row if attendance is more than 3X week.
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METCON:
21 Barbell Box steps
800 Meter Run
18 Barbell Box steps
600 Meter Run
15 Barbell Box Steps
400 Meter Run
12 Barbell Box Steps
200 Meter Run
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ACCESSORY:
A. Neutral Grip Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
B. 3X:60 weighted plank
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2016 09 08