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Tuesday, 12-23-2014

22
Dec

Tuesday, 12-23-2014

Happy Birthday Meagan O!  Aka “Meg-o-tron”
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Alright here it is ladies and gentleman…
 
Workout of the Day
Back Squat 1-1-1-1-1
*Find your 1 Rep Max
*Last performed on 8-8-2014
*Where you start and end during these singles depends on how much you have progressed over the 3-week intense cycle.  If you have followed it religiously, you should expect to add between 10-30lb on your 1RM.  Plan to start your first single around 85-90%.  If you have surpassed these numbers during our Friday or Saturday 4 reps or 3 reps, then start your singles closer to 100%.  Please use a spotter and communicate if you would like a spot or have the skills to bail out of a high-bar Back Squat.
GOOD LUCK TODAY EVERYONE!!  PROVE TO YOURSELF THAT YOU ARE STRONGER THAN YOU THOUGHT BOTH MENTALLY AND PHYSICALLY!!
 
then,
 
For Time (last performed on 8-13-2014)
2k Meter Row
 
Post your scores to the Whiteboard.

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