Little different warm-up today...
SmashweRXs stuff...
Warm-Up ~
The "Reach" portion of Spidey & Reach...2m hold each way...
Then...
2 Rnds:
10 x Side Plank Reach Thrus (ea way)
10 x Downward Dog Toe Slaps
10 x Throracic Kneeling Rotations (ea way)
10 x Tempo Air Squats (4sec lower, hold for 1 and up)
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2-3 x 10 Cassock Squats (or warm-up front squatting)
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TEMPO FRONT SQUATS
OTM x 9min:
5 sec Lower
2 sec @ bottom
1-3 @ wt
4-6 @ +wt
7-9 @ ++wt
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Body Armour
3 Giant Sets (3min b/t sets)
14 BB Front Rack Step-Ups (20")
Max Strict Pull Ups
Max DB Push Ups
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BELT BUCKLE
For Time:
1000m Row
30 Deadlift (225/155)
50 Bar-Facing Burpees
Oz ~ 10:09 (@185# DL)
Casey ~ 9:37 (@185# DL)
Rickaby ~ 12:00
Z.Wendt ~ 10:37
S.Brehm ~ 125-145-155 / Pull=43 Total(17-14-12) Push=71(30-25-16) / 11:30 (@185DL)
tb ~ 185-205-215 / Pull=39 Total(15-14-10) Push=54(20-21-13) / 13:45...sucked!!!
The reason why Christ died for sins once for all, the just man for the sake of the unjust, was that He might lead you to God.
Great push at the end though Tony. We all have things to improve on.
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