Friday – May 24, 2019 (20190524)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

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[tab]Level 2

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

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[tab]Level 3

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

[/tab]

[tab]Level 4 Rx

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

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[tab]Motivation

 

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[tab]Strength

4 x 5 Tap and Go Power Clean

4 x 3 TnG Power Clean

*work on cycling barbell, build by feel

 

Front Squat 3 x 10-15 @65%

*aim high! Look to add #5-10/wk

 

[/tab] [/tabcontent] [/tabs]

Mobility: go west, young man

 

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Friday July 3rd, 2020 (20200703)

Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins,