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Pausing Overhead Squat

Nancy

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FRIDAY 8.17.18

FRIDAY NIGHT LIGHTS! Come join us for burgers/RP/Paleo/Whole 30/Keto/WAG/Atkins.. and beers during the afternoon classes. We'll open the gym at 4:00pm and run heats of Nancy till 6:00pm.

WU:

:30 Seconds
Quad Stretch
Knuckle Drags
Active Samson
PVC Pass Throughs
Cradle Stretch
Active Spidermans
Air Squats
PVC Pass Throughs
Side Lunge
Push-up to Down Dog
PVC Overhead Squats

Barbell Warm-Up
5 Good Mornings
 5 Back Squats
 5 Elbow Rotations 
5 Snatch Grip Push Press
5 Overhead Squats
 5 Snatch Grip Stiff-Legged Deadlifts

1: Pausing Overhead Squat (Build to a Heavy Set of 2)

Pause for 3 seconds in the bottom of each repetition.

MC: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

EC: Metcon (No Measure)

EXTRA CREDIT:
Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Whiteboard:

Friday, August 17, 2018

Male Clients