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Friday, September 2, 2016

1
Sep

Friday, September 2, 2016

VOD

20 You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.  Genesis 50:20

Strength
Front Squat 4-4-4-3-3-3
Skills
5 rds at your own pace:
5 Sumo DL at moderate load for skill, approx. 70% of 1RM
8/8 Pistols alt legs
2 legless rope climbs
10 walking lunges holding 65/95# in front rack
Additional Work
Shoulder Work: rest to recover betw all sets/reps
3 x 5 Strict Shoulder Press at 70-75% of 1RM
3 x 3 Push press, 85-90% of 1RM
3 x 2 Push jerk, max load ea set

Rest to recover

5 x max reps strict pull-ups resting 90sec betw rds