STRENGTH WOD

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12/10/14

Floor press  5 sets of 3 increasing weight each set Pressing complex  1 strict press 2 push prest  (Strict press will dictate the weight, make it challenging and focus on quick explosive reps on [...]

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12/9/14

Build to a Heavy single on deadlift. (90% and above)    2 drop sets of 30-50 pounds and do sets of 3 Back Squat 4×2 increasing weight after 85% of 1rm   Accessory:  Ghr 3 sets of 5 [...]

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11/3/14

Tempo Back Squats 5×3 (%seconds on decent, 3 sec Pause in bottom of the hole) 70% of 1rm from monday Chained Cahined Deadlifts 4×3 80% on Deadlift.  Accessory:  Kneeling Jumps 5×3 [...]