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Friday 5-13-16

12
May

Friday 5-13-16

Skill
Shoulder Taps
• 2xMax Effort
• Shoulder Taps Demo
• If your ME is less than 10 or if your form fails, perform sets of 20 against the
wall.
• Light hands, push through your shoulders, your elbows should come straight out
to the side and you should stay in the same place on the floor.
HS Walk
• 2xMax Effort

Strength
Front Squat
• 3 Rep Max for Day
• 1×3@95% of 3RM
• 1×3@90% of 3RM
• Try to Add 5-10 pounds to last weeks 3RM

Conditioning
5 Rounds for Max Load of the Complex (try to increase load each round):
1 Cluster + 2 Thruster + 3 Lunges Each Leg + 3 Front Squat

Accessory
Thoracic Spine Barbell Stretch
• 3×0:30
• 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.
• http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/
uploads/2014/04/photo-4-copy-2.jpg

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