Tuesday, 102417

#teammatetuesday! Post to IG today and tag #capteammatetuesday ????????
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Regionals:

Am

A. Power Clean – heavy tng double for the day. 12-14 min 

B. Bent over reverse grip barbell row – 5RM

C. Row – 500m x 5; rest 2:15 between. At -1 second off split from two weeks ago 

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Pm:

A. Deadlift – up to heavy single for the day. 

B. Single leg suit case step ups – 8-12 each side x 4 sets 

C. :30 sprint stations with :10 transition between stations

:30 ski erg / rower

:30 box jumps (no opening hip)

:30 alt pistols 

:30. No push burpees 

Rest 4:30 ymin between rds x 5

Into 5-7 flush on rower 

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Becomplete: 

1. 3×15 weighted ghd situp

2. 3×25 reverse hyper @20% back squat

3. Russian med ball twist. 4 x 10-12 rotations 

4. Waiters Carrys. Light and controlled 60′ sections x 3-4 each side 

5. Crossover Symmetry 

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Performance: 

A. Power Clean – heavy tng double for the day. 12-14 min 

B. Bent over reverse grip barbell row – 5RM

C. 30 sprint stations with :10 transition between stations

:30 ski erg / rower

:30 box jumps (no opening hip)

:30 alt pistols 
:30. No push burpees 

Rest 4:30 ymin between rds x 5

D. Recovery / Becomplete 

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