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April 30, 2018

Monday April 30th 2018
A.) mobility
:60 couch stretch
:60 pigeon stretch
:60 super front rack

B.) Warm up:
3x3 Wall squat therapy (Pause at 1/4 squat, 1/2 squat, and full squat)
Then
2 rounds of
10 Jumping air squats
10 BB back squats
10 BB good mor...

April 29, 2018

A.) Mobility

:60 seconds couch stretch

:60 seconds pigeon stretch

:60 seconds oh band distraction

B.) Warm up: 2 rounds of

10 bb back squats

10 bb good mornings

10 situps

10 pullups/ring rows

10 pushups

C.) 20 minutes open skill/ Make up a lift from this past...

April 28, 2018

Saturday April 28th, 2017
A) mobility
:60 seconds couch stretch
:60 seconds oh band distraction
:90 seconds lumbar foam roll

B.) Warm up

3 rounds 
200m row
10 wall balls
10 Russian Kb swings
10 ring rows
10 Bb good mornings

C.) 30 minute AMRAP in te...

April 27, 2018

Friday April 26th 2018
A.) mobility
:60 second couch stretch
:60 second pigeon stretch
:60 second hip floss

B.) warm up: 2 rounds of:
250m row
10 Kb deadlifts
10 Bb good mornings
10 Bb back squats

C.) Deadlift 5x5
(Add weight from the last time you...

April 26, 2018

Thursday April 26th 2018
A.) mobility
:60 second banded pec stretch
:60 second lat smash
:60 second sink mobility

B.) Warm up:

2 rounds of 
:250m row
10 push-ups
5 ring dips
10 SLRDL
10 goblet squats

C.) Bench press 5x5
(Add weight from the last time we...

April 15, 2018

Sunday April 15th 2018
A.) warm up:


:60 seconds Couch stretch
:60 seconds Pigeon stretch 
2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

B.) 15-20 minute open skill/make up a missed lift...

April 13, 2018

Friday April 13th
A.) mobility 
:60 couch stretch

:60 pigeon stretch
:60 super front rack

B.) Warm up:
3x3 Oh squat therapy 
Pause at 1/4 squat, 1/2 squat, and full squat 
2 rounds of 
3 Clean deadlift
3 Clean pulls
3 Clean High pulls
3 Muscle cleans
...

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