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Friday, December 9, 2016

8
Dec

Friday, December 9, 2016

VOD
74 But when the kindness and love of God our Savior appeared,  5 he saved us, not because of righteous things we had done, but because of his mercy. He saved us through the washing of rebirth and renewal by the Holy Spirit,  6 whom he poured out on us generously through Jesus Christ our Savior,  7 so that, having been justified by his grace, we might become heirs having the hope of eternal life. Titus 3:4-7

Strength
Rest to recover betw sets/reps:
3 x 4 strict shoulder press, all betw 75-80% of 1RM phyf
3 x 4 push press, near-ME ea set
4 x 1 push jerk, near-ME ea set
WOD
6 rds resting to recover betw rds
8 ring push-ups (rings 5in off floor)
Row 90sec at high tempo for cals
8/8 Pistols to same leg or 16 feet together squats
Additional Work
1)HB Back Squat: rest to recover betw sets
3 at 80% of 1RM
3 at 80%
2 at 85%
2 at 85%
2 at 90%
2 at 90%
4 more singles at any load greater than 90% phyf

2)8 x 3 weighted strict pull-up starting at 25# and building to a final heavy 2 sets, rest up to 2min betw sets

3)3 x 20 sec hollow rock hold resting 20sec betw ea set

Rest 2-3min

40 GHD Sit-ups NFT holding 14/20# med ball