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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, January 31, 2014

Fitness:
A. Press;  3, 2, 1, 3, 2, 1, 3, 2, 1
B. 21-15-9 reps for time:
Row or AD calories
Pullups
Push Press (95/65)

Health:
A. Press; 3, 2, 1, 3, 2, 1, 3, 2, 1
B. 5-6 sets not for time:
Push Press or Press 3-4 reps
Pullups strict 6-8 reps
Row or airdyne 1 min at recovery pace

Performance:
A. Press, 3, 2, 1, 3, 2, 1, 3, 2, 1
B. 21-15-9 reps for time:
Row or AD calories
Pullups
Shoulders to Overhead (135/85)

Coach’s Tips

For Part A, we are doing a wave loading pattern once again, each wave should be heavier than the last. A good way to do this is to decide on a goal for your last single, then reverse engineer from there.  For Part B, we are looking to load this in such a way as to not have to break up the sets too much, aiming to scale the load and movements and reps to try get this done in 10 minutes or less (though I haven’t tried this workout, so don’t quote me on that until you’ve checked out scores from previous classes.  If you have any shoulder issues that tend to be aggravated by going overhead, you can substitute bench press for press, and ring rows for pullups and pushups or dips for the push press.

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