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July 15 2016

14
Jul

July 15 2016

LJ Hammy 2016

July 15 2016

Always remember that striving and struggle precede success, even in the dictionary.
-Sarah Ban Breathnach-

WARM-UP/PREP
Run : 8x 100 m at 70%, every 1 min
*This is for a steady pace. Either use the 50m down and back or run to the 100m point and walk back to start again at the top of the minute*

STRENGTH
A) Sumo Deadlift 5-5-5-5-5
*Work towards a heavy 5Rep*
B) Push Press 3-3-3-3
C) Pull-up Hold 4x 15 secs
*Hold at the top, with chin over the bar, accumulate 15 seconds each time*

WOD
4 rounds for time of:
2 Rope Climbs, 15 ft, FRX: 2 Rope Climb Progressions
20 Overhead Lunges, CRX: 75/55 lbs, FRX: 45/33
40 Double Unders, FRX: 3to1 Jump Rope Singles

LOTS of work to accomplish on a Friday! We will want to super-set most of the work for the Strength portion after we had a few good 100m dashes to start. Focus on creating strong shoulder stability throughout the lunges (10 reps per leg), especially after they’ve been juiced up from the push presses.