Labor Day Hours
7:00a Open Gym
8:00a “Daniel”
9:00a “Daniel”
10:00a “Daniel”
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“Daniel”
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 4×4
Back Squat
55% 1×8
60% 1×6
65% 1×4
75% 1×8
Incline Sit-up 15-12-9
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Strength
4 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
8 Barbell Bench Press at 55%
(rest 1:30 between sets)
Dumbbell Incline Press 8-8-8-8
(increasing load)
Tempo Chest Press (:04 ecc) 3×8
(constant load)
Alt-Arm Dumbbell Hammer Curl 8-8-8-8
(increasing load)
Axle Bar Curl 15-12-10-8
(increasing load)
Tempo Single-Arm Machine Curl (:04 ecc) 12-10-8
(increasing load)
“Our doubts are traitors and make us lose the good we oft might win by fearing to attempt.”
~William Shakespeare
