Thursday 10.19.17 GPP: Alt. Tabata x8 PP, PJ, SDHP, OH Alt. Lunges Mobility: Spinx/Cobra- Band Pass Thrus- :03 Superman Holds- Int/Ext Lift: PP 5×5 (70-75%) Across (Same Weight) Accessory: 4 Sets MU or Pullups A. 5-7 “Start w/ Big Set”
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Wednesday 10.18.17 GPP: EMOM x6 :50/:10 Row, DU/S, Man Markers Mobility: Hip Swings- Lizard- IT Band- Saddle For Time 50 Cal Row 50 Pushups 50 DU 500m Run 40 Cal Row 40 KBS (70/53-53/44-44/35-35/26) 40 DU 400m Run 30 Cal
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Tuesday 10.17.17 GPP: 2 Rds Run 200 + 10 DL & 5 Jump Squats Mobility: Int/Ext- GM- Face Pulls -Cobra/ Spinx Lift: DL 5×5 (70-75%) Across (Same Weight) Accessory: HSPU 4 Sets A. 10-15 St. B. 5-10 St w/1-2 Ab
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Monday 10.16.17 GPP: 3 Rds 5 Hip Contact. 5 Pocket S, 5 HS, 5 Snatches Mobility: Distractions- Pull Aparts- 90/90- Gob. :03 Holds (35/26) AMRAP Snatches MR :30 Rest 1 Min 60-65% MR 1 Min Rest 1 Min 65-70% MR
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Sunday 10.15.17 GPP: 400m Run Mobility: Roll IT Band- Saddle- Glute St- YTW’s For Time 50/40 Bike 50 WB 50 Row 40/30 Bike 40 WB 40 Row 30/200 Bike 30 WB 30 Row E5M Run 300m
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