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Friday, January 20, 2017

19
Jan

Friday, January 20, 2017

VOD

You are my refuge and my shield; I have put my hope in your word.  Psalm 119:114

Strength
HB Back squat: rest to recover betw sets
6 at 70% of 1RM
6 at 75%
4 at 80%
4 at 80%
2 at 85%
2 at 90-95%
2 at 90-95%
2 at 90-95%
WOD
9-min AMRAP
12 KB Swings M-25/35, RX/COMP-50/70# (American)
8 box jumps 20/24in.
8 TTB/ Machine-K2E
Additional Work
1)10 x 3 Push Press, starting at 70% of 1RM and building to a heavy 3RM. Rest to recover betw sets

2)DE: 5 x 6 Deficit DL (standing on 45# plate), all betw 60-65% of 1RM, rest to recover betw

3)4 rds resting 1min betw rds
12 V ups
20 ab mat sit-ups
90sec BW plank