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October 7, 2013

October 7, 2013

Get to the gym and make it hurt.

Warmup, 3 rounds:
10 air squats
5 wall squats
10 pushups
0:45 deadhang with 4 Ankles to Bar
10 walking lunges with (2) 30# DB

3:00 rest + setup

Then, specific warmup:

10 deadlifts @ 95#
5 pullups @ 20# DB

8 deadlifts @ 145#
4 pullups @ 25# DB

6 deadlifts @ 185#
3 pullups @ 30# DB

Then, work:

5 rounds, 7 deadlifts @185# followed immediately by 7 box jumps at 24″

rest for the same time as the work. 0:44, 0:43, 0:42, 0:42, 0:43

2:00 rest

Then, weighted pullup/pushup pyramid

1, 2, 3, 4, 5, 4, 3, 2, 1 with 25# DB and feet on 24″ box.

4:00 rest.

“Tailpipe”  (modified).  With Doug King.

3 rounds:

15 burpees while partner holds DB on chest, then switch.

(2) 50# held to chest.

6:59. Ugly for both of us.

 

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