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10 x 20 fr on 0:30

• 1 breath ea

500 bk fins

• low 7

10 x 50 fr fins on 1:00

• 29-31

Saturday, 11/7/2020 Garage Workout

5 min general warmup + barbell warmup

Hang Squat Clean - 95/3, 115/2, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 215/2, 225/1, 235/1, 245/f

3x3:00 on, 1:00 off
3 power clean/hang power snatch/power jerk 135# (by round)
6 pushups
9 air squats
4+3, 3+1, 5

50 glute raises + 10#


Monday, 11/9/2020 Garage Workout

5 min general warmup + barbell warmup

Power Jerk + Split Jerk - 95/1+1, 115/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1

25-20-15-10-5
AKBS 53#
Lunge steps 25# DBs
10 burpees after ea round
10:05

50 v-ups

AM SCY Solo @ LRRC "Shoulder Vacation"

10x100 @ :10 rest FR kick H.A.S. w/ SNKL

6x400 @ 6:00 w/ fins
1 - FL kick on back H.A.S.
1 - FR kick H.A.S. w/ SNKL
1 - 50 FL/50 FR kick w/ BD

100 FLOAT

10x50 @ 1:00 FR side kick

500 SMOOTH FR kick w/ fins + BD

Total: 4500