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Starting Another Cycle…10/7/14

You all loved our last squat cycle so much, and had such phenomenal results, that I thought it only fair to do another one.
However, this cycle will be much shorter and with a different focus. This time, we’re going to drop the load WAY down and force you to use your glutes more effectively…for an extended period of time.
Piece two to this new cycle will be revealed on Thursday.
 
A. Weightlifting:
Front Squat – 3 x 5 @ 50% 1RM w/ 7s Pause
(This pause is to be done as deep as you can go WITHOUT losing tension in the bottom. DO NOT just sit at the bottom and wreck your soft tissues and lumbar spine…thats just not cool!)
 
B. MWOD:
LAX Ball + Piriformis = Awesome x 30s ea side
 
C. WOD:
For Time –
Run 800m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
30 Box Jumps
Run 800m
 
*Note: 15min time cap

...from our workshop this past weekend...
…from our workshop this past weekend…

 

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