Wednesday 14.11.2018


Fitness:

1) Pause Front Squat

Build to a Heavy Single, 3 Sec Pause at Bottom

2) "Breaking Bad"

5 Rounds

200m Run

2-4-6-8-10 Front Squat 95/65

Performance:

1) Pause Front Squat

Build to a Heavy Single, 3 Sec Pause at Bottom

2) "Breaking Bad"

5 Rounds

200m Run

2-4-6-8-10 Front Squat 135/95

Competition:

1) Barbell Cycling: Clean Complex

3 Rounds

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

on the 0:00, Complex at 45%

on the 4:00, Complex at 50%

on the 8:00, Complex at 55%

on the 12:00, Complex at 60%

2) "Breaking Bad"

5 Rounds

200m Run

2-4-6-8-10 Front Squats 165/110

3) Body Armor

3 Sets

8 Tempo DB Push Press

8 Tempo DB Bent Over Row

Max Effort Ring L-Sit Hold


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