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    • Jan 20, 2020
    • 1 min read

Monday 1/20

Strength Re test 5 Rep Max Back Squat

Conditioning AMRAP 12:00 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)



Because its still January and now I'd usually the point where resolutions fizzle... We want to help you stay on track. For the next few weeks we will be focusing on Nutrition. Just some education, recipes, and even some tips & tricks This weeks focus: Cooking with COLOR See how many different veggies and fruits you can mix into your meals. Not only will your food look pretty... you'll be getting essential vitamins and fiber. Please share your pics and recipes! (Pictured is mango cabbage slaw... Cubed mango (we bought the frozen cubes and cut them up Red cabbage chopped Cilantro chopped Juice from a lime Mix and enjoy

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Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

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Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

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