Friday, October 21, 2016

5:20-6:50
Wednesday- Strength Speed LB + Sport EMOM
A. Back Squat @ 80% 1RM, 1/min for 8 min **last week was much better speed, keep that up!
255
B. Deadlift, 1/15 sec for 7 min @ 80% bar weight **keep the speed!
+ 250<< started struggling with these
12 min EMOM
1st- 12 Alt DB Snatch, 50#
2nd- Row 12 Cals
+
12 min EMOM
1st- 10 Power Snatch, 65#
2nd- 3 Ring Dips + 4 Box Jumps, 36”
**you can rest 3 min b/w sets

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