Wednesday, 08.02.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) A. Power clean, 10 x 1 moderate across or building to a heavy single; begin
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Wednesday, 08.02.17 – Sport

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3 sets as easy warm-up: 200m easy jog 10/side plank rotations 5-10 hip extension, 2020 + 10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol + A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x
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