Great job this past weekend at the Dynamic Duo! Jackie and Kayla, Julie and Jessica, Lindsey and Coach Alison, Coaches Dave and Shawn. Everyone did amazing. The weather was perfect and the venue was sweet! Thanks to all the spectators who came out and supported also. Hi Def was greatly represented. Thanks everyone! Be sure to check out the portfolio from the day!
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We are starting week 4 of the current power/strength cycle so this begins the next “wave” of training. Volume up, intensity lowered (pertaining to reps/loads). Remember to move the barbell fast, think of accelerating through the entire range of motion.
WOD: Back squat 5 x 5 @ 75%
Power Clean 4 x 2 @ 77.5% then,
5 Rounds for total calories:
30 second Row sprint