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Thursday 12/29/16 (Gainz + Shredz Week 3/3)

By Kanoa

Gainz:

a.
10x
5 Barbell Back Squat @10RM @4-0-0-1
...rest 90sec
5 Barbell Straight Leg Deadlift @3-0-0-1
...rest 90sec
*if you completed all sets/reps without failure 2 weeks ago, add 5-20lbs

b.
3x
50m Farmer Carry
...rest 60sec
8 GHD Glute-Ham Raise @3-0-0-1
...rest 60sec

C.
Complete in as few sets as possible
275 Kettlebell Swing

Shredz:

A.
5x
10 Barbell Sumo Deadlift
45sec Low Plank + 45sec High Plank

...rest 90sec

B.
i.
4x
12 Goblet Squat w/2sec Pause
90sec Wall Sit
...rest 30sec
12 Kneeling Side Throw (each)
...rest 60sec

ii.
4x
30 Unbroken Kettlebell Swing
...30sec rest
12 Barbell Landmine Rotation (each)
...60sec rest

C.
12x
25m Alternating High Low Sled Push
10 bodyweight Squat
25m Sprint
50m Slow Jog

 

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