Monday, 041717

Chase – 510# x 5

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Regionals:

Those new to the site and who don’t have your Ind work; please email in. 

Today = ind focus / skill work, recovery , movement based implements etc. 

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2018:

***reminder: no one is meant to do ALL below. Prioritize for your time and for your needs!!!

Weightlifting
a. Sqt Snatch – blocks – just above knee 7 x 2 every 2 min @80-83% of your 1RM full s

b. Push jerk 5RM + 1×5@90%

Strength:

a. Back SqT – 10RM + 1-2 x 10 @90%

b. Bench Press – 8rm

*a&b – building on prior weeks 

c. Bent over DB row – Single Arm – 6-8 reps x 5 sets each; focused movement , pause squeeze at top each rep 
Conditioning:

“Wes”

 
Options

Strongman: 

a. 50′ yoke walk x 5; heavier than last week 
Rowing:

5:45min hard effort ; rest 3:15 x 5 

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