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Friday…4/27/18

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Mindset:

“I think of doing a series as very hard work. But then I’ve talked to coal miners, and that’s really hard work.”
–William Shatner

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Nutrition:

Adjust your restaurant orders. Many of the restaurant items you’ll find are almost healthy but not quite. Be sure to give clear instructions to the server so that your meal doesn’t include any grains or dairy. Swap in an extra side of veggie for the starchy sides served at most restaurants.

 

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Movement:

A. MWOD:

Coach’s choice with a focus in prepping the posterior chain

 

B. Weightlifting:

25-30min to complete Rack Deadlifts
10 sets of 3 @ 50% of Heavy Single from Thursday

*The focus here is speed while maintaining perfect form, not weight on the bar.

*Perform as 3 fast, explosive singles. Reset position after each rep.

 

C. Metcon:

7min Ascending Ladder:
3 Kettlebell Swings (53/35) 3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees
…etc.

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Accessory and Post-WOD Recovery:

A: 3 rounds NFT of 15 Sit-Ups + 15 Banded Back Extensions

R: Banded Hamstring Stretch

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