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Thursday, 06.26.14

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Bench 3×5 (add 2.5 lbs to last workout)


Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM


RELIGION Complete 5 rounds: Squat – Max Reps 20″ Burpee Box Jumps – 7 reps *Amateur use body weight. *Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs, use your body weight.

Wednesday 6.25.14

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July On Ramp starts soon! Click here for more details A. 30 minute amrap Row 15 Calories 15-30 second L-Hang Hold 30-50 Singles Snatch Complex Snatch DL + Snatch RDL + Muscle Snatch + Overhead Squat + Snatch Push Press (3 at each movement-click for video) *Barbell Run 200m 10 Scap Pull Ups with 1 Second Hold at the Top Row 15 Cals Notes: Move through this workout at a steady conversational pace, do not go so fast that you have to pause for any reason. Pick a pace and go with it.