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Friday 7/26/13

26
Jul

Friday 7/26/13

Strength

Smolov Jr Calculator

High Bar Back Squat – 8×4@ 80%

Notes: Rest 2:00 minutes between sets. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 and 15#.  If you could not complete all sets, then do not add  weight.

 

Met-Con

For total working  time of:

9 Squat Snatches 145/105#

Run 400 meters

1 Rope Climb 15ft

Rest 2 minutes

7 Squat Snatches 145/105#

Run 400 meters

2 Rope Climbs 15ft

Rest 2 minutes

5 Squat Snatches 145/105#

Run 400 meters

3 Rope Climbs

 

 

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