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Week of October 23, 2017

October 22, 2017

This will be our final weeks of the current strength cycle.  This week we will Squat on Monday, Shoulder Press on Wednesday and Deadlift on Friday.

The big change is we will add 5% across all sets.  At least for me, these numbers have been pretty challenging.  Especially the squat numbers.  So warm up them gams, squat it out, get your rest in between sets and stabilize your mid-line like a mother grabber.

Monday’s workout is a version of Open 17.5.  But it’s lighter and should be done fast.  If you don’t have DU, just do singles 1 for 1.  But everyone should go fast and hang on.  There is an aggressive 12 minute cap, so get after it.

 

 

Workout of the Day

Strength/Skill

Back Squat

10 @ 60%, 10 @ 65%, 7 @ 70%, 7 @ 75%, 3 @ 80%, 3 @ 85%

Conditioning

10 RFT

35 Doubleunders

9 Wallball Shots 20/14

12 minute cap

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