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Tuesday, April 16 2019


Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps

 We will be taking a break from 5-3-1 for a month or so to work on building some size and endurance to our legs.  Take 10-12 minutes to build to a heavy 1-2reps. Then drop down to 75-80% for 20 reps unbroken! You cannot re-rack the barbell once you start.  Each week you will add 5-10lbs to last weeks weight.

WOD: EMOM 15
Min 1: 15/12 Cal Bike
Min 2: 15 Toes to Bar
Min 3: 5 Front Squats 185/125

L3: 155/105
L2: 135/95
L1: 95/65

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Wednesday, April 10 2019

Strength: Deadlift

5 Sets of 8 reps
Time under tension Day:
3 second eccentric. Deadlift up fast and 3 literally count to 3 on the way down.

WOD: AMRAP 18
8 Cal Bike or 10 Cal Row/Ski
8 Front Rack Lunges 115/75
8 American KB Swings 53/35

L2: 95/65
L1: 75/55

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Tuesday, April 2 2019

Strength: Back Squat (recovery week)
40% x 5 reps
50% x 5 reps
60% x 5 reps
60% x 5 reps

Superset with:
Hip Thrusts x 10 reps

WOD: AMRAP 3
2 Thrusters 95/65
4 Burpees
6 Pull-ups
Rest 90 seconds, repeat for 4 rounds

RX:
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

Scaled: Increase by 5-10lbs per round.
*Start where you left off the previous round.

L2: 75/55
L1: 65/45

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Monday, April 1st 2019

Strength: Every 2 minutes for 16 minutes;
1 Power Snatches + 1 Squat Snatch  (climbing)

WOD: For Time
50-40-30-20-10
Alt. DB Snatch 50/35

After each round complete
10 Wall Balls 20/14
50 Double-Unders

Example:
50 Alt DB Snatch
10 Wall Balls
50 Double-Unders
40 Alt DB Snatch
10 Wall Ball, etc.

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Thursday, March 28 2019

Strength: Push Press
60% x 5 reps
70% x 5 reps
80% x 5 reps
60% x Max reps til failure

WOD: In Teams of 2, 10 Rounds For Time (5 each,You do a round, I do a round. Tag your partner) 
200m Run
6 Devil Press 50/35 
12 DB Box Step-Overs 20’’

Cash Out: 10 Rounds
10 Back Rack Lunges 95/65
10 Russian Twist 45/30lb DB