Thursday 1/12/17 – Strength Cycle Week 3
A. Bench Press 5×5@88% B. GOAT/Weakness EMOM C. Touch & Go Complex x4- Panda Pull, Power Clean, Squat Clean, thruster (50%-80%)
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bench press
Tuesday 1/10/17 – Strength Cycle Week 3
Strength: Bench Press 3×12@79% Conditioning: 3 Rounds 1 Peg Board 2 Muscle Ups 3 Cleans (225/155) 4 Bar Over Burpees (Peg board scale: 4-5 peg pull-ups, MU Scale: Ring pull-ups, Heavy Squat Clean:82-85%) Gymnastics: Parallete Roll x25 Trunk/Core: Weighted planks till failure x3 rest 1 minute in between
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Tuesday 1/3/17 – Strength Cycle Week 2
Week 2 of our Strength Cycle is underway! To maximize your recovery, I highly recommend looking into RomWod videos. This is a subscription series and you receive a new video everyday of prolonged stretches. https://romwod.com/ Strength: Bench Press 3×12@ 77% Conditioning: 1 Time through – 1 min max work/ :30 rest Wall Balls 30/20 Burpees
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