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Nothing assigned for September 2, 2014

CF Sport 9/2/14

A. Deadlift A1. 1 x 5 @ 50%, Tempo 10X1, Go to A2 at 60 seconds A2. 1 x 3 @ 60%, Tempo 10X1, Go to A3 at 2.5 minutes A3. 1 x 2 @ 70%, Tempo 10X1, Go to A4 at 4 minutes A4. 1 x 1 @ 75%, Tempo 10X1, Go to A5 at 7 minutes A5. 1 x AMAP @ 80%, Tempo 10X1, THIS IS WHERE THE MONEY’S AT, Aim for 10 − 18 reps - AMAP = As Many As Possible - 10X1 = 1 sec down: 0 pause : explode up : 1 sec top B. 5 Rounds for time 8 FR Walking lunges 165/125lbs 16 Pull ups 32 Double unders

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Deadlift
CF 9/2/14

A. Back squat A1. 1x5@50% Tempo 10X1, Go to A2 at 90 seconds A2. 1x3@60% Tempo 10X1, Go to A3 at 3 minutes A3. 1x3 @70% Tempo 10X1, Go to A4 at 6 minutes A4. 1xAMAP@75%, Tempo 10X1, THIS IS WHERE THE MONEY’S AT, AIM FOR 15 − 20 - AMAP = As Many As Possible - Set a running clock for this one to time the sets/rests - 10X1 = 1 sec down: 0 pause : explode up : 1 sec top B. 21 − 15 − 12 − 9 − 6 − 3 Wall ball 20/14lbs KB Swing 53/35lbs KB Goblet Walking lunges

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Movements

Walking Lunge

Nothing assigned for September 2, 2014


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