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Friday, October 29, 2010

Good Luck Brad & Derek!

A. Power Clean 5 sets of 3; use same weight for all sets (5# more than last week); 90s rest
B1. Single Arm Braced DB Press 5-7 reps at 40X0 x 4 sets; 90s rest
B2. Mixed Grip strict pullups 2-3 reps x 4 sets @ 40X0; 90s rest
*Alternate grip per set… one hand supinated, one hand pronated*
C1. Ring Pushups @ 22X1; AMRAP x 3 sets; rest 10s
C2. 20 GHD Situps x 3 sets; rest 90s

I would like to take this opportunity to let you all know that this week we are losing two great coaches.  Brad G. and Derek have decided to move on to new ventures and we would like to thank them for everything they’ve contributed to our community, both as athletes and as coaches.  Their knowledge, positive energy and personalities will be greatly missed.  The gym won’t be the same without you and we wish you the best of luck in your new projects.


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