Saturday- July 5, 2014

warm-up

450m run

then…

3 push ups

5 squats

6 spidermans

8 pass throughs

6x

21-15-9 reps of:

Power Clean (135lbs/95lbs)

Hand release push ups

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats

Bow Bar + heavy bands

15" Box

-Sumo Pulls (3 mats)
5 sets x 3 reps 
 70% + bands

-Banded Dimmels
2 sets

-KB Box Deads
2 sets x 20 reps

-KB Box Squats
2 sets x 20 reps

-GHR's

2 sets x 8 reps

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-Reverse Hypers

1 set x 30 reps

-SSB Good Mornings
3 sets