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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, September 8, 2009

WEEKLY PLAN

3/week
– Push Press heavy single
– Squats. Tabata for total score unless your name is on the list on the corkboard. If on “the list” do Overhead Squat 3×2*.
– Max unanchored AbMat situps in 3 sets of 1 minute on, 1 minute off. Crook of elbow must pass knees. Shoulders must touch floor.
Unlimited:
– All of the above *plus* another day of squatting. Either 100 @ 2020 or, if on “the list”, do Front Squat 3×3*.

* These are linear progression squats, so don’t max out on these yet. Aim for an RPE of about 85%. Add 5# to last time.

TODAY’S WORKOUT

15, 30, 45, 30, 15 reps for time of:
Push Ups
Row (cal)
Double Unders

Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.

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