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Tuesday, 8-13-2013

12
Aug

Tuesday, 8-13-2013

HEADS UP!
Next week we will be starting a new SQUAT CYCLE.  It will be 6-weeks long and 3 days of Back Squats per week.  BIG volume for some of you who have not been Back Squatting much.  This Friday we will be testing Back Squat 1 RM because it will be imperative for the program so please do not miss this Friday. If you have to miss Friday then please do your 1RM Back Squat during Open Gym on Saturday or Sunday.  We will do the program on Mon/Wed/Fri and if you miss a day then we encourage you to do it on your own.  One exception: if you are currently in the Oly program, you will NOT follow this Squat program because you are already on a squat program.
 
I’m gonna say it….I’m gonna go there….if you follow this cycle we have set up then I GUARANTEE you will hit a new personal best after the 6-weeks.  Then, guess what else will happen??  You will also improve your Front Squat, and your Clean, Wall Balls will be easier, and most barbell lifts will improve too, thus, equaling improved fitness!!  Get excited.  Cause your coaches are.
 
WOD
 
4min/4min during warm-up to work on the new Double Under/Handstand skill goals
 
Overhead Squat 5-5-5
 
7min AMRAP of the increasing ladder:
3 Barbell Lateral Jumps (over and back = 1 rep)
3 Hang Power Snatch 75/55
6 Barbell Lateral Jumps
6 Hang Power Snatch
9-9, 12-12, etc
 
3×20 GHD Sit-up Post-WOD
 
 
Tabata Knee Touch City!

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