Weightlifting Wednesday, October 18th, 2017

Nate V's Boulders Strength I) Strict Overhead Press -In 15 minutes find Heavy 1 RM for Day II) Complete 4 Rounds Ia) DB Bench Press: 5-7 Reps Ib) GHD Hip/Back Ext.: 5 controlled Reps Ic) DB Reverse Lunge: 8/ leg *Rest 90 secs between

Tuesday, October 17th, 2017 WOD

B. Corc Strength Back Squat 8x3 *On first rep only, 3 sec pause at bottom of Squat WOD “Cinch” Complete 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24) L3: 225/135 L2: 185/115 L1:

Monday, October 16th, 2017 WOD

Strength Programming We will continue our sequence moving forward with Friday's being a free day for strength. Our Olympic Lifting days will include a bit more Weightlifting conditioning with limited metabolic work. If you do miss a day of


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