Monday, April 14, 2014

4/14/14

After a week off. We are starting back up with a strength base program. This will continue through April, and we will shift to an Olympic base program.  For now you will see at least two to three movement in the strength section each day and a WOD. The WODs will be a little more reasonable than when we were going through the OPEN season.  Enjoy!

Strength:

A. Back Squats
10 Reps at 50% 1RM
8 Reps at 60% 1RM
2x 6 reps at 70% 1RM

B. Walking Bar Bell Lunges
3 sets of 20 Lunges

C. Cleans (Full squat cleans)
3 x 3 reps All at 60% one rep max

WOD:
21-15-9
Wall Ball Shots (20lbs)
Hand Stand Push-Ups

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