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Week of February 27-March 4

Monday, February 27, 2017 Warmup & Plyometric (10 min): Rounds of Squat Therapy, each movement x 3 reps 5-8 box jumps or step ups Skill work

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Week of February 20-25

Monday, February 20, 2017 Warmup (10 min): Squat Therapy 3×5 Goblet, Wall, Bar, Pole Strength/Hypertrophy (30 min): Squat 40, 50, 60, 65 % x 8, 70-75% x

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Sunday, February 19, 2017

Sunday, February 19, 2017 7 AM Mindful Lifting, The Beach Boys, Pet Sounds 8 AM CrossFit Sport Class 1) Warmup (10 min) 2) Skill Work (20 min):

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Friday, February 17, 2017

Warmup (10 min): Trainer’s Choice Strength/Compensatory Acceleration (20 min): Deadlift Warmup set at 40-50%, then 5 sets of 5 at 60-65% *reps should be crisp, powerful; no

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Coaching

I’ve had a few unforgettable days in my coaching career.  Some good, some bad.  You never forget the look in someone’s eyes when you’ve lifted them

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Sunday, February 12, 2017

7 AM Mindful Lifting, The Smithereens, 11 8 AM CrossFit Sport Class 1) Warmup 21-15-9 empty bar thrusters, burpees 2) HAHAHAHAHAH That’s really actually your warmup

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Friday, February 10, 2017

Warmup (15 min): 3-5 rounds of Roll Out Upper Back, Hams, Quads, IT Bands (10 passes each) Row, Jumprope, or Bike 30-45 seconds Coach Demo (10

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Wednesday, February 8, 2017

Warmup (10 min): Trainer’s Choice Strength Capacity Circuit (30 min): 4-6 rounds of 1. Bench/Press/Push Press 50-60% x 4-7 reps (leaving 2-3 reps in tank each set)

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