Thursday, December 28, 2017 - Train8nine
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Thursday, December 28, 2017

Lift 8N

Overhead Press – 3 x 8 @ 60% of 1RM

 

Supplemental  – Post Class

DB Straight One-Legged Deadlifts 3 x 10

DB Floor Press – 3 x 10

DB One-Arm Rows 3 x 10

Supermans 3 x 15 SS with Weighted Butterfly Sit-ups 3 x 15

 

Barbell Work

3 Position Power Snatch (High Hang, Above Knee, Floor)

3 sets @ 60% of 1RM

3 sets @ 65% of 1RM

2 sets @ 70% of 1RM

 

Conditioning

1000 meter row

60 American Kettlebell Swings

800 meter row

40 American Kettlebell Swings

600 meter row

20 American Kettlebell Swings

300 meter row

 

Elite: 70 / 55

Rx: 55 / 35

Scaled: 35 / 20

(scale to Russian swing if needed)

 

Post time to ZP leaderboard.

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