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Thursday, December 27th, 2012

MAP Sessions: 30 seconds/30 seconds off x 10 sets 10 sets of the following: 30 seconds of the following: Rowing for Meters Rest 30 Seconds 30 seconds of the following: Step Down Box Jumps Rest 30 Seconds 30 seconds of the following: Russian Kettlebell…

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Friday, December 21st, 2012

Lactate Repeatability Tester + Zone1 Work A. For Time of the following movements: 20 Power Cleans @ 105/75, 85/65, 75/55, 65/45 Row 500 Meters + Rest 10 Minutes + 20 Power Cleans @ above weight Row 500 Meters Please Coaches write down results on…

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Tuesday, December 18th, 2012

Rotational Core/Scap + Rowing MAP Based + Low %’s A1. Overhead Ball Slams x 15 reps x 4 sets, rest 30 seconds. Concentrate on tight core, and driving downwards with the ball and catching in the process. A2. DB Bent over Row on bench…

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