Alternative Athletics: 3 Steps Down

11/21/2017

Warm up:
3 Rounds
400ft Run
15 Band Abducted External Rotation

21 - 15 - 9
Shoulder Press @ 55%
Assault Bike Calories
Russian Twist @25% max snatch

Recovery:
800 Meter Run
3x 1 Minute Plank Hold

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11/21/2017 05:06:30 pm

9:16w 25 18 srp, single count 20
12:06m 55, 30
7:34m 85,40
10:36m 75,35
15:15m 70,25
12:12m 75,30
12:10m 120,Ghdsu
13:21m 135,ghdsu
9:37w 55,30
10:41m 95,50
11:00m 95,45
15:33m 65,30
12:14w 45,30
17:09w 65,25
9:21w 40,20
9:46w 65,35
11:06w 40,25
11:21w 45,35 landmine
12:18m 105,50
9:45m 75,30
9:47m105,45
9:28w hspu, 35
11:26m 105,45
8:20m 75,35
9:44w 10#db, 20
12:18w 26,18

Yesterday comp
12:34w 85

Baseline
9;02w knee, rr
9:15m green

11/21/2017 06:02:12 pm

5 rounds
3 snatch 115/80
6 burpee box jumps 20/24
9:16m rx

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

Alternative Athletics: 3 Steps Down

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