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Thursday, April 14, 2011

Hip Extensions

Rest times b/t sets is the same b/t exercises!

A. Back Squat 10-12 reps @ 20X0 x 3 sets; rest 120s
B. 24″/20″ box jump x 15 reps x 4 sets; rest 30s
C. 35#/25# kb swing x 30 reps x 2 sets; rest 30s
D. Walking lunge x 30 reps x 2 sets; rest 30s
E. Knees to elbows x 10 reps x 6 sets; rest 30s
F. 45# Push Press x 20 reps x 3 sets; rest 30s
G. Hip extension x 20 reps x 3 sets; rest 30s
H. Burpees x 15 reps x 4 sets; rest 30s
I. Double Unders x 200 reps in 5:00 time limit

Wed

Run 30 minutes @ EZ

Sat

Mobility workout – practice & test mobilization for overhead squat (empty bar only)

+

15 bar-facing burpees; rest 120s x 3 sets

+
Run 30 minutes @ EZ

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