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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, September 17, 2013

reverse plank image courtesy of www.sparkpeople.com

Fitness:
A. 5 sets, every 3 minutes for 15 minutes:
Strict pullup or ring row 4-5 reps @22X1
Turkish Get-Up 1 per side
Reverse plank 30 sec
B. AMRAP in 3 min:
6 DB renegade rows (35/25)
6 DB front squat
6 DB press
Rest 2 min then repeat, picking up where you left off on the first set.

Performance:
A. 5 sets, every 3 minutes for 15 minutes:
Strict pullup or ring row 4-5 reps @22X1
Turkish Get-Up 1 per side
Reverse plank with leg raises 30-45 sec.
B. AMRAP in 3 min:
6 DB renegade rows (55/35)
6 DB jump squat
6 DB press
Rest 2 min then repeat, picking up where you left off

Coach’s Tips

Please note tempo and rep range and adjust loads accordingly.  Renegade rows in Part B are essentially rows in a plank position.  Keep hips and shoulders squared off, then clean the dumbells  and squat with the dumbbells at your shoulders, or if you are doing performance do jump squats with the dumbbells at your side, then clean them then press them.

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