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Monday, January 2, 2017

1
Jan

Monday, January 2, 2017

VOD

9 Do not lie to each other, since you have taken off your old self with its practices  10 and have put on the new self, which is being renewed in knowledge in the image of its Creator. Colossians 3:9-10

Strength
DE: 4 x 7 Deficit DL, standing on 45in plates, all at 65% of 1RM, rest to recover betw sets
WOD
5 rds resting 60sec betw rds
90sec row for calories
11 TTB
11 push-ups with 10/25# plate on back
Additional Work
1)Rest to recover betw all sets:
3 x 6 push press, start at 75% of 1RM and build but hit 6 reps!
4 x 2 push jerk, heavy load, min. 80-85% of 1RM phyf
2 x 10 strict shoulder press, 65% of 1RM

2)Accumulate 2min of L Sit hold resting 30sec betw breaks