Tuesday, August 27, 2013

130827

granite games.
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a. 5x3 "pause" front squats. heavy. rest as needed. 
    **pause :02 in the bottom of each squat. 
b. power clean. emotm x 3 reps x 10 sets @ 225/155.
c. 3 rounds. 
     50 double unders.
     35' handstand walk.
     20 chest 2 bar pull ups. 
---15:00 break---
d. 3 rounds. 
     200m run. 
     7 hang squat cleans 205#. 
     14 ring dips. 

off-season.
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a. clean pull + hang clean (below knee).  emotm x 1 complex x 10 sets. 
b. 5x3 "pause" front squats. heavy. rest as needed. 
     ***pause :02 in the bottom of each squat. 
c. 5x5 weighted ring dip. 
d. 3 rounds. 
      200m run. 
      7 hang power cleans 205#. 
      14 ring dips. 
      21 double unders. 

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