Warm-up:
MetCon:
5 RFT:
400m Run
2xBodyweight Complex (5 Pullup, 10 Pushup, 15 Air Squat)
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Friday: 160930 (3-10)
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Thursday: 160929 (3-9)
Warm-up:
Strength:
Deadlift: Work up to x3 @9 RPE (Load Drop) 4-6% Fatigue
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Tuesday: 160927 (3-7)
Warm-up:
Strength:
Push Press: Work up to x4 @9 RPE
MetCon:
5 RFT:
10 Ring Row
4 Push Press (Use 90% of above)
400m Run
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Monday: 160926 (3-6)
Warm-up:
Strength:
Back Squat: Work up to a x5 @9 RPE
MetCon:
3 RFT:
5 Back Squat (Use 90% of above)
1000m Row
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Sunday: 160925 (3-5)
Warm-up:
Skills Practice:
Muscle up
Gymnastic:
Weighted Ring Dip: Work up to x4 @9 RPE (Load Drop) 4-6% Fatigue
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Friday: 160923 (3-3)
Warm-up:
Strength:
Bench Press: Work up to x4 @9 RPE
MetCon:
5 RFT:
400m Run
6 Strict Pullup
4 Bench Press (Use 90% of above)
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Thursday: 160922 (3-2)
Warm-up:
Strength:
Barbell Complex (9 Barbell Row, 6 Front Squat, 3 Push Press): Work up to a heavy set @9 RPE
MetCon:
3 RFT:
20 Situp
Barbell Complex (Use 90% of above)
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Wednesday: 160921 (3-1)
Warm-up:
Conditioning:
5-10k Row
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