THURSDAY 171005

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Concept2 Row, 100 Meter Sprint (Complete 5 Rounds – Rest as needed between sprints)

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare todays effort to September 11 and September 28, 2017. Tomorrow’s workout (Friday Hero Workout) is gonna’ be a good one! Be sure to hydrate today and eat healthy.

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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