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9/11/15

11
Sep

9/11/15

Strength:

Smolov Jr. Day 11
Back squat:
8×4@80% +10-20lbs

Metcon:
30*-20*-10*
Kb snatch (53/35)
Oh kb lunge (split reps between arms)

*5 muscle ups between each round (15 ring dips)
**upscale to 7 muscle ups

Core:
30 v-ups
1 min arch hold
1 min hollow hold

A correct “v-up” demonstration

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