05.22.2017

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Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 1-1-1-1 (95% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

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“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)

Post times to comments.

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2 Responses to 05.22.2017

  1. Katelyn says:

    Front Squat: 140×1

    Tier: 11:56 (green banded pistols and 65/75/95# for power cleans)

  2. Abby says:

    Front Squat: 195#

    “Tier”: 10:14 Rx’d

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