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Old 04-02-2012, 06:18 PM   #8
Phil Eich
Member Phil Eich is offline
 
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Join Date: Apr 2008
Location: Alma  MI
Posts: 47
Re: Phil's Log - SpartanWOD

Warmup:

Practice Kettlebell snatch
Practice Kettlebell Thruster

Strength:

Chinups (palms facing you)– Take 1/3 of your max reps, do an dynamic effort (explosive/plyometric/whatever you want to call it) 5 sets

Metcon:

10 Push press RT (Push press is just like the press, only add some drive with the legs to get the bell off your shoulder)
10 Push press LT
10 Box jumps (step off)
10 Kettlebell High Pull Rt
10 Kettlebell High Pull LT

To help you keep track, just remember – 10 Push Press/Box Jumps/High Pulls

5 rounds

*The box jump should be high enough that you need to jump to get there. A “box hop” just isn’t as eleet.

Rest ten minutes, then:

Perform 6 100m sprints at 70% of max speed. Jog back to start line and rest there (appx. 30 secs-1 minute)

Midline:

Work on L-sit Progressions
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