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Tuesday December 17th

16
Dec

Tuesday December 17th

Warm Up:
6 Min Run(800m)-Bike-Row
2 Rounds:
10 Lateral Lunges
10 Squat Therapy Reps
10 Good Mornings
5 Broad Jumps or Box Jumps

Strength:
Back Squat … say what, we just did this yesterday. Surprise, different reps, different loads. Squats are good for you! Can you squat heavy on tired legs. Back squats, back to back, keep the body guessing!
2-2-2-2-2
60%-65%-70%-75%-80%
Focus on technique, not load.
Rest as needed between sets.

Workout:
2 Rounds:
80 Double Unders or Singles
40 Air Squats
20 Deadlifts, 185/135 INT-155/115 BEG-135/95 (Video Posted Below)Two–Coaches Notes–
Two nice and fast rounds of work to be done here. Those who are between doubles and singles give yourself about 5 SOLID attempts at doubles today before switching to singles and finishing the set of 80 reps. The air squats should be done unbroken and could be where you can catch your breath. The deadlifts can be cut into at least half. Pushing for all 20 isn’t impossible since we have only two rounds of work to do but keep in mind of your technique and form with those. This weight isn’t super heavy but at lighter weight form seems to go first.

**Optional Accessory Work** all or some
Option 1:
Run-Bike-Row
10 Minutes.
Trying to go as far as you can in either area.
Option 2:
Sled Push
3x50m
Make it heavy!!
Option 3:
Dumbbell Front Rack Walking Lunge (Video Posted Below)
4x25m

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