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[bomberathlete-blog]

Cleans, Sled Drag and Squats

I think I've spoke to most of the Friday morning crew but just incase I missed anyone...We will be closed for some extra curricular activities. Please make plans to attend at noon or add an extra day next week.

Training for Thursday August 1st, 2013

This is a great workout. We had the youth athlete preview it today and it was a butt-kicker for sure. The Power Clean weight should be about 70% of max effort and in most cases we used the same weight for the Back Squats. I'm sure the adults will have to increase the back squat weight to a true 70% of max. The DB Bear Crawl is inside the gym and should use the heaviest weight possible.

Lateral Agility Hurdles 3 x 5

--then--

Power Cleans @ 70% x 6

Sled Drag at Heavy Weight x 2

Push Up x 11

5 Rounds

--then--

Back Squat x 12 at 70%

FLR 1 minute

4 Rounds

--then--

Incline Row x 10

DB Bear Crawl/DB Lunge x 1

3 Rounds