Monday, 01.20.20 P

Announcement:

A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.

B. Normal Schedule today

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Performance:

A. Back Squat – 5RM + 1×5 @90%

B. AFAP

50/40 cal bike

12 alt db SqT clean 70/50

10 / 7 ring muscle ups

40/32 cal bike

24 alt db squat clean 50/35

10 / 7 ring muscle ups

30/24 cal bike

36 alt db squat clean 35/20

10 / 7 ring muscle ups

– those with ability to single arm dB squat snatch can modify up to that skill.

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Post class:

BECOMPLETE:

1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs

2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.

3. Weighted Sled Side step x 30’ x 6 sets each side

4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets

5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks

6. crossover Symmetry or equal shoulder prehab work

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