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Monday, October 1st

15-12-9 -6-3

Straight Leg Deadlift [115# / 85#]

Hang Power Snatch [115# / 85#]

Overhead Squat [115# / 85#]

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Tuesday, October 2nd

Buy In:

6 Rope Climbs

Subsequent to the Buy In:

Bench Press

2 x Max Reps at 70%

3 x 3 at 90% of one rep max

Athletes to complete both sets of max reps prior to moving onto the 3 heavy sets.  Rest as needed between sets.

TUESDAY ENDURANCE @ECC

25 Minute Circuit Training

1 minute @ Each Station x 5 Rounds. 

Jump Rope

Air Squats

Pushups

Situps

Burpees

Movement from one station to the next will continuous.  No rest between stations, no rest between rounds.

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Wednesday, October 3rd

10-8-6-4-2

Deadlifts @ 85% of one rep max

Box Jumps [30" / 24"]

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