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    • Tricia Kawahara
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Workout of the Day

11/30/2017

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Reminder that prior to starting any workout you should be foam rolling and performing 10 to 15 minutes of full body mobility work.

Complex #1 - 4 rounds
  • Oly Bar Squats - 6, 6, 4 (eccentric - 6 second lower), 12 (lower the weight)
  • Cable 1 arm pull down - 6, 6, 4 (eccentric - slowly extend the arm back up), 12
Complex #2 - 3 rounds
  • Walking lunge x 20
  • 25m shuttle run x2
  • Walking lunge  x 20
  • Renegade Row x 10/side
Complex #3 - 3 rounds (complete the round as quickly as possible then rest)
  • Med ball lateral bound wall throws x10/side
  • Wall balls x 10
  • Med Ball floor slams x 10
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Workout of the Day

11/28/2017

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Complex #1 - 4 rounds
  • Oly Bar Deadlift - 6, 4, 4, 12 (drop your weight by 40% for the last set of 12)
  • Slow pushup (three second lower & press) - 10x
  • Rest 1 minute
Complex #2 - 3 rounds
  • SB 1 leg hamstring curl x 10
  • Eccentric chin ups x 6
  • Oly Bar Roll outs x 8
Complex #3 - 3 rounds
  • Eccentric hamstrings x6 (lower as slowly as you can until chest on the ground)
  • Max Tricep push ups
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