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7/10/17 C2801 "Calm Before Storm"

July 9, 2017

WU - Coach Led 0;00-10:00

 

BACKBONE 10:00-35:00

Bench Press

1x10@45%

1x10@55%

3x10@65%(M40-50%BW)

SUPERSET

Barbell Biceps Curl

1x10@20%

1x10@30%

3x10@40% BW

 

GENERATOR 35;00-55:00

EMOM x8

Behind the Neck Push Press (from rack)

2x3@45%

2x3@55%

2x3@65%

2x3@75% Jerk

(maintain a % that you can properly receive 

the Barbell in back Rack Position)

 

EMOM x8

Thrusters

2x2@45%

2x2@55%

2x2@65%

2x2@75% Jerk

 

 

 

 

 

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