9.29.16

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More pics!

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A1) Hip Circle, Front Squat: x5@70%
A2) Bounding Broad Jump; x3
x5
*Rest :20 b/t movements
*rest 2:00 b/t sets

B) Weighted Glute Bridge; 4×10 @ 3210
*REGARDLESS OF TEMPO, MAINTAIN TENSION!”

Used 140ish for the squats. Felt good. I’m not bouncing at all, stopping just below parallel.

Getting more glute activation on the right again.

“A) SA DB Upright Row; 3-4×12/side

B) Bamboo Bar Sotts Press + OH Squat; 3-4×5+5

C1) 5 Muscle Ups
C2) Banded Good Morning; x15
x6 Sets C1-C2

45# on the upright row. Did tots of 55 reps cause it was the way active life wrote it.

 

Conditioning

3×5:00 AMRAP + 2:00 Rest
500m Row
30 Alternating DB Snatch @ 30lbs
ME Double Unders w/ remaining time

Used a 35# KB for hang snatches instead. Did 8/7 per arm.
DUs were in 2-3 sets cause I couldn’t breath in this elevation! And I just suck at them.
Got 66 67 77

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