Wednesday 190123

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Strength

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Every 0:30 for 10:00 complete:

1 Power Clean

Please see below. 

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WOD

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Complete 4 rounds for time of:

15 Toes-to-Bar

50′ Front Rack DB/KB Walking Lunge, 50#/35#

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A little throwback from Barbells for Boobs!

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20 Sets of Power Cleans!

Today’s strength work is going to be hard hitting! The goal for today is speed and technique, not overall load. With a rep every 30 seconds, the goal is not a new PR. The goal is to move the well quickly and technically sound as your heart rate continues to build across the 10 minutes. 

You will be adding weight each set but don’t exceed 80% of your 1 rep max today. We’re serious about this! In order to get what you need, this is paramount. You’ll start with a light to moderate weight and add weight as you go, but keep that 80% 1RM as your ceiling. In order to keep things flowing, have some weights staged so you can quickly add load as needed. That 30 seconds is going to go fast. 

These sub-max days are just as important as fast days. Don’t confuse the desired stimulus today. Follow the plan and you’ll see the progress you’re after down the road!

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