GFB Fitness

Noah Sager

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January 4, 2017

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December 17, 2018

Todays workout is a great one folks! Gotta make  sure to send it. Make sure your runs have no focus. Give them a purpose and make sure they are not slower than they should be. Try to make the OHS unbroken if you can, that'll save you sometime having to put it back overhead a second time each round.

 

1. Warm-up
5:00 bike

-then-

4 rounds

10 behind the neck push-press

8 OHS

6 Power snatch

30 single-unders

 

2  Workout

5 rounds for time of:
400m run
10 OHS, 135/95

Time cap 15:00

 

3. Cool-down
5:00 easy bike, run, or row
 

4. Accessory

Every 5:00x3

20 banded good-mornings
 

Have a great Monday everyone!  Go out there and crush it and let it set the tone for the rest of your week.

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