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Wednesday, April 29, 2015

April 29 Core Class (Obj: Strength)



Begin Power to the People Protocol. For one of the movements do 10 sets of 5 reps at 80%.

Deadlift
·          Find/Record 1 rep max.
o    60% of 1RM X5
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Standing DB Military Press
·          Same as above.

·          SB Stairs (Ruck Optional) 20 minutes
·          (Every third lap – 20 KB Swings)

Monday, April 27, 2015

27 April Core Class (Obj: Heavy Conditioning)



Pullup Pyramid 1-5-1

Spartan Run:
Run Stairs  KB/DB        M 55  w 35           4x 
KB Swings                                                  100
Pushups                                                      100
Abs of Choice                                             100
Run Stairs   KB/DB                                     6x
KB Swings                                                  75 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs        KB/DB                                8x
KB Swings                                                  50 
Pushups                                                     50
Abs of Choice                                             50

Friday, April 24, 2015

24 April Core Class Obj: Full Body Strength w Hand Emphasis



Do the whole circuit on your weak side before doing it on your strong side. You have completed it 10 total times. 5 Left and 5 Right.

5X
KB Clean to Catch 3
KB Palm Grip Press 3
KB Snatch to Catch 3
KB Palm Grip Front Squat 3

5X
2 Hnd KB Clean to Squat 15
Rest :30