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Friday 4-15-16

28
Apr

Friday 4-15-16

Skill

  • Seal Walk

    • 3×30’
    • Start in a Push-Up Position with your toes pointed, exaggerate the hollow shape through your back, begin walking forward with your hands.  Rest when you need to, focus on not letting your hips move side to side.

Strength

  • Front Squat
    • 5 Rep Max for Day
    • 1×5@95% of 5RM
    • 1×5@90% of 5RM
    • Try to Add 5-10 pounds to last weeks 5RM

Conditioning

  • 4 Rounds:
    • 15 Thrusters 115/75
    • 200m Run

Accessory

  • Thoracic Spine Barbell Stretch

    • 2×0:20
    • Lay on your stomach with your legs together, knees straight and toes pointed.  Arms are shoulder width apart holding onto a barbell above you.  Actively push down on your shoulders concentrating on getting your armpits to the ground below you.  You’ll have to experiment with the appropriate barbell height.

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