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Uncategorized

Week 6 Day 3 – 11/3/12

By admin | In Uncategorized | on November 2, 2012

Deadlift and Bench Press*:

*TM = 90% of New 1 Rep Max

Warm-Up Sets:

Set 1: (TM x .4) x 5

Set 2: (TM x .5) x 5

Set 3: (TM x .6) x 3

Work Sets:

Set 1: (TM x .7) x 3

Set 2: (TM x .8) x 3

Set 3: (TM x .9) x 3+

*You may also back squat if you don’t plan on making up Week 6 Day 2 (Thursday’s class that was canceled)

Assistance: 5 Rounds not for time*

Heavy Russian Swings x 10 Reps (focus on sitting back in heels, engaging the hamstrings, and violently extending the hips – don’t worry about the height of the bell)

Ring Push-Ups x 10 Reps

*If you are also back squatting and don’t plan on making up the assistance work from Back Squat day then do the following:

3 Rounds of:

8 Tough Front Squats

15 Ring Push-Ups

WOD:

60 sec AMRAP of Burpee Box Jumps (choose a box height you can go fast with, try to break 20 reps)

Core:

3 x 15 Hip Extensions

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