Those of you that are participating in the Olympic Lifting competition on Nov. 16th, we need entry fee checks ($30) from you...made out to Joshua Saavedra. Registration/Weigh-in/Warmup starts at 8 and the event starts at 10 AM. There will be side events for spectators also.
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Don't forget to wear a costume tomorrow...it's Halloween!!!
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Warmup: Line/Agility Drills, Squat and shoulder prep
3 X 10 Good Mornings or back extensions
3 X 15 Any ab movements
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Strength:
Back Squat 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 80%, 1 x 4 @ 80%
Front Squat 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
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WOD:
10 Rounds of the following couplet - EMOM with 1 min rest
10 Box Jumps 24/20
10 Pefectly Vertical Kettlebell Swings 70/53
--------
Don't forget to wear a costume tomorrow...it's Halloween!!!
---------
Warmup: Line/Agility Drills, Squat and shoulder prep
3 X 10 Good Mornings or back extensions
3 X 15 Any ab movements
---
Strength:
Back Squat 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 80%, 1 x 4 @ 80%
Front Squat 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
---------------
WOD:
10 Rounds of the following couplet - EMOM with 1 min rest
10 Box Jumps 24/20
10 Pefectly Vertical Kettlebell Swings 70/53
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