Tuesday, 04092013

HAPPY BIRTHDAY DYLAN! The Big 21!!!

Announcements:
#weightlifting session at 7:45p for Dylan’s Birthday, then Dinner for those who want to join us.

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Buy In:
:30 On :30 Off x 2
1. Mtn Climbers
2. Burpees
3. Scap Squeezes – Rig
4. Squat Jumps
5. HS Holds – freestanding if possible
Then, Group Mobility

Lifestyle:
“Coming next Monday”

Fitness / Performance:
A. Weighted Pull-ups 7×2
B. Chipper –
Row 1k
30 GHD Sit-ups
40 Pull-ups
50 Box Jumps
60 Walking Lunges
70 AbMat Sit-ups

Competition:
This week Competition will be following Fitness/Performance programming. Hell, play some basketball, hit a 5k run, 10k Row. Throw the football, just hang out and dance. You busted your ass all opens, have some fun this week!

Regional Competitors:
Programming will be over at ,
CLICK HERE
Blog being updated ASAP but programming for the Regional Team will be there.

LiveFree WL:
A. Push Press – 5×5 – ascending (behind neck)
B. Snatch Pull – 5×2 @120%
C. Clean Grip Deadlift -5×2 – @21X1 – Max Weight!
D. Back Squat – Single

LiveFree BB:
Rest

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