Squat PR

340 lb PR


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5x7@235

4 rft
20 lunge 95lb front squat position
20 box jumps (24)
400m run

15:20


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Location:Squat

Ab metcon

Amrap 15 min
30 double unders
10 GHD
15 box jumps

9+47


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3 week squat program

4x9 @ 220

40m sled pull @ 115
25 box jumps (20)

90 sec rest between rounds, 3 rounds


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Run

3 mile run

3x5 good mornings 115lb
Tabata 16lb sit up
Tabata hollow rock hold


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Linear squat 10/15

3x5 back squat 265... Fail on 3rd set after 2nd rep.

400m run
90 sec box jump
400m run
90 sec left hand kb snatch 35lb
400m run
90 sec lunges
400m run
90 sec air squat


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Linear deadlift

Deadlift 3x5 @ 310lb

Power Snatch
2x2x2x2x2x2
135, 135, 145, 145, 155, 155

Lots of mobility


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