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Thursday, January 21st, 2010

strong is beautiful

Workout of the Day

Back Squat 3-3-3-1-1-1

5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups

For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.

Real Food Challenge Day 4

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