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Clean And Muscled

19
Nov

Clean And Muscled

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Tuesday 112012Click Here For Today’s Schedule
Back Squat
10 sets of 2 reps at 75% 1RM
–Rest–
9-7-5 Reps For Time:
Muscle Ups
Clean (185/135)

Finisher:
Banded Good Mornings
100 Reps

Post Back Squat Loads and Workout Time to Comments
For the Back Squat, after warming up set the bar to 75% of your 1RM and perform 10 sets of 2 reps.  Rest no more than 1 minute between sets.  

For the conditioning workout, the Clean is with a full squat each rep.  The load should be HEAVY…it’s only 21 reps total, so around 80-85% 1RM is totally ok.  Sub jumping MUs or double the number of RING DIPS for Muscle Ups as necessary.

For the finisher, use a blue or green band with one end wrapped around your shoulders and the other attached to the bottom of the pullup rig or between your two feet.  Perform 100 total reps of banded good mornings.  Your hamstrings will be LIT UP after these.  

Thanksgiving Week Schedule
Mon/Tues/Weds – Regular Schedule
Thursday – Hero WOD @ 9 and 10am
Friday – Yoga @ 9am, WOD @ 10 and 11am
Sat/Sun – Regular Schedule

10 Unbroken Muscle Ups
[youtube]https://www.youtube.com/watch?v=o85wzZBlr-g[/youtube]

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