Archive for August 24, 2014

Monday 20142508 Open Class

Posted: August 24, 2014 by ladygrape01 in Uncategorized

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Coach JP at the Level 2 Certification class. Watch out folks, Jp’s level of awesome just went up! 

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S/S/S:

High Back Back Squat –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week               *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

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WOD:

21-18-15-12-9-6-3:

Wall Ball (20/14)

Russian KB Swing (2/1.5)

Scaling Options:

WB – 14/12

KBS – 1.5/1

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Xtra:

Dumbbell or Barbell Step-up; take 4 sets to work up to heavy 8 reps

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