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Thursday, December 22, 2016

21
Dec

Thursday, December 22, 2016

VOD

 “Praise be to the Lord, the God of Israel, because he has come to his people and redeemed them. Luke 1:68

Strength
4 x 2 Strict Shoulder Press, all at 80-85% phyf
3 x 4 push press, near-ME ea set
2 x 10 strict shoulder press at 60-65% of 1RM phyf
WOD
4 rds at tempo Comp-wearing 10/20# vest
12 strict pull-ups (use band)
10 HSPU (box mod)
10 TTB (hanging knee raises)
12 walking lunges holding 15/30# DBs
Additional Work
1)OTM for 10min
Odd – 6 DL at heavy load (75% approx.), do not build and do not bounce on the TnG
Even – 3 Bar MU + 6 box jumps 20/24in.

2)Accumulate 20min of high tempo work with any combo of the following: row, bike, run