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Components

Back Squat

Neutral Grip Rest Pau ...

Metcon

Settings

Workout

WEDNESDAY 9.7.16

Warm-up

Mobilize Ankles and Quads
2:00 Squat Hold
3 Steady Rounds:
12 Lateral Goblet Squats
12 Kipping HSPU
20 Calorie Row

1: Back Squat (4X4)

Back Squat

*87.5 or 1RM Back Squat

2: Neutral Grip Rest Pause Dumbbell Strict Press (3X Max Effort)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

*Add 5lbs to each dumbbell and beat all of your scores from Week 1.

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 6
10 Thrusters
5 Bar Muscle Ups

Thrusters
RX 95/65
SC1 75/55

RX- Bar Muscle Ups
SC1- 1 Pull-Up and 1 Ring Dip

EC1: Metcon (AMRAP - Reps)

COMPETITORS EXTRA CREDIT #1
Push Ups – Climb the Ladder x3
1-2-3-4-5 etc until you fail to hit the set unbroken. You can come down and shake out your arms between sets, but don’t take too long. Rest 3 Minutes start over at one and try to climb close to the same number as the previous round

EC2: Metcon (No Measure)

COMPETITORS EXTRA CREDIT #2
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes

Whiteboard:

Wednesday, September 07, 2016

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