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Tuesday February 19, 2012

2 Percent Rule

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/430/The_2_Percent_Rule_of_Progress.aspx

Strength 

A) Back Squat 3@ 75%, 3@80%, 3@ 85%, AMRAP @ 90%; Rest 2-3

B) OHS 3@ 75%, 3@80%, 3@ 85%, AMRAP @ 90%; Rest 2-3 

Movement Prep:

METCON

For Time:

  • Back Squat, 25 reps @ 50% 1 RM  (sub 50 Wall Balls 20#/14#)
  • 30 Box jump, 24″/20″ box 
  • 40 Kettlebell swings, 55#/35# (American)
  • Back Squat 25 Reps @ 50% 1 RM (sub 50 Wall Balls 20#/14#)

squats

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