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Monday 06.11.2018

POSTED ON June 10, 2018

Monday | 06.11.2018

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Warm Up:
 
10 Glute Bridge
10/10 Lateral Box Step-up
5 Empty Bar Back Squats
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete
the strength portion. If athletes do not have a 1RM
Back Squat then use this time to establish one since
we will be using this percentage work for the next
couple weeks. This is week 2 of our lower body strength building for
double legs.
 
Strength:
 
A. High Bar Back Squat
 
5 sets of 5 at 80%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 53/35
Level 2 (Intermediate)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 35/26
 
Level 3 (Beginner)
 
10 Rounds For Time
 
7 Hanging Knee Raise
6/6 KB Hang Snatch 26/18
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