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May 2, 2018

Wednesday May 2nd
A.) mobility
:60 couch stretch
:60 pigeon stretch
:60 super front rack

B.) Warm up:
2x4  Oh squat therapy
Pause at 1/4 squat, 1/2 squat, and full squat
1 round of:
3 Clean deadlift
3 Clean pulls
3 Clean High pulls
3 Muscle cleans
3...

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...

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