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Friday- “Chest Day” 9-24-15

24
Sep

Friday- “Chest Day” 9-24-15

VOD

So do not throw away this confident trust in the Lord. Remember the great reward it brings you! Patient endurance is what you need now, so that you will continue to do God’s will. Then you will receive all that he has promised.

– Hebrews 10:35-36 NLT

Strength

Bench Press
1 rep max

WOD

3RFT
60 Double unders Rec (120 singles)
30 Wall Balls Rec(14/10) Rx(20/14) Rx+(30/20)
15 Power Cleans Rec(95/65) Rx(135/95) Rx+(155/105)

 

Extra Work (choose 1 OR 2)

1. Back Squat
10x 2 reps @ 65%
30 rest between sets

2. Power Snatch + Squat Snatch… quickly work up to a heavy set, no fails

3. 3 Sets, NOT for time:
8 Stiff-leg Deadlifts
8 Barbell Bent over Rows
8 Strict Pull ups
8 Good Mornings
Rest 30 seconds between movements and 2-3 minutes between rounds.

4. 100 sit ups NOT for time