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Monday 09152014

14
Sep

Monday 09152014

Fall 2014 WLC peeps!

Fall 2014 WLC peeps!

Fitness:

A.) Superset @65% or less

Bench Press – 6×7

Bent over Rows – 6×7

B.) EMOM – 8 mins.

10 Russian Swings – 2/1.5

5 burpees + bar tap

C.) Mobility

Performance:

A.) Superset @ 65% or less

Bench press – 6×10

Bent over Rows – 6×10

B.) EMOM – 8 mins.

10 AM. KB swings – (1.5/1)

5 burpees + bar tap

Competitor:

A1.)Warm up – Snatch – 50 reps

*do this before – 25 bar only

– do not go heavier than 1 [email protected]%

A2.) Superset @65%

Bench press – 6x10reps

Bent over Rows – 6x10reps

1 min. rest between sets

B.) EMOM 8 mins.

10 AM. KB swings – 2/1.5

5 burpees + bar tap

C.) Banded Pull aparts – 100 red

D.) Mobility 

KB arm bar 2x each arm

Segmented Rolls upper body.

 

-Results to comments!

2 Responses

  1. Paul Bye

    Performance
    A1. Bench Press 95-135-135-135-135-135
    A2. Bent Over Barbell Row 95-95-95-95-95-95
    B. Completed 8 rounds – @1.5 pood (4 rounds American, 4 rounds Russian)