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Wednesday

Wednesday
26
Dec

12-27-17

Warmup:
EMOM for 9 mins
1 – 6 Single Leg Glute Bridge per leg
2 – 15 Slow/no momentum standing side leg lifts per leg
3 – 10 Side Plank Rotations/side

 

Training:

A1: Front Squat @3331; 3,3,3,3; rest 30sec- bring the weight up a little this week
A2: Staggered Stance DB Deadlift @2020; 3-5/leg x 4 sets; rest 2 mins b/t sets
B: DB Split Squat DBs held at sides;@3011; 4-6/leg x 3 sets; rest 90 seconds b/t sets.
C: Continuous effort
2 min Row @ Damper 10 for Calories
1 min KB Front Rack 90 Degree Squat Hold- (1 KB per hand, squat to parallel and hold position)
2 min Dumbbell Burpee Box Step Up (choose your own DB load) alternate legs on step up
1 min Wall Sit
2 mins Altn’g top down TGU-power snatch load to OH, do TGU top down back to top, change hands and continue.

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