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Friday 4/25/14

25
Apr

Friday 4/25/14

We will be open on Saturday at 8am for day 8 of back squats.

STRENGTH

Smolov Jr week 2, day 7

Back squat – 8 sets of 4 reps @ 80% + 5 to 10#

Rest 90 seconds to 2 minutes between sets.

Click Here for Smolov Calculator

 

MET CON

For time:

Run 200 meters

30 kettlbell swings 53/44#

5 rope ascents 15ft

Run 400 meters

20 kettlebell swings  53/44#

3 rope ascents 15ft

Run 600 meters

10 kettlebell swings 53/44#

1 rope ascent 15ft

 

MIDLINE

For time:

60 abmat sit-ups

40 toes-though-rings

20 GHD sit-ups

 

Blackbeard Kids

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