August 19, 2013

LIZETTE AND ASHLEY

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FREE INTRO CLASSES THIS WEEK:

Wednesday, August 21st at 9am

Thursday, August 22nd at 6pm

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STRENGTH

Fitness:

Hang Squat Cleans:   3,3,3,3

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Performance:

Power Clean: 5 sets of 2 reps @80% of 1RM Clean

(Rest 1-2 min)

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WOD:

Fitness

Buy-In:  Bear Crawl four lengths of gym

Three Rounds of:

400m Run

10 Thrusters (95/65)

30 Double-unders

Performance:

Buy-in: Handstand Walk across gym and back

Three Rounds of:

400m Run

10 KB Thrusters (53/35)

 30 Double-unders

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PERFORMANCE SUPPLEMENTAL TRAINING:

Clean Deadlift:           5 sets of 5 reps @105% of Clean

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Split Jerks:                  5 sets of 5 reps @70-80%