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  • Writer's pictureMary Bozarth

Monday 7/6

Strength

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets: Set 1: 10 Reps @ 66% 1RM Set 2: 8 Reps @ 71% 1RM Set 3: 6 Reps @ 76% 1RM Set 4: 4 Reps @ 83% 1RM Set 5: 2 Reps @ 91% 1RM


Conditioning

"Cement Mixer"

Every 3:00 for 5 Sets: 200 Meter Run 12 Toes to Bar

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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