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Garret is coming back to NorCal soon….fingers crossed anyway.

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It’s not 100% yet, but word on the street is Garret is going to be back with us for the 2015 Games season coming up!  So stoked to have one of my favorite training partners back.

 

Today’s workout is a throwback to last December and was actually one that was Garret’s creation.

 

Check him out on IG @garretmfisher

 

Vivendi Lab. Week 8. Friday.

 

Back Squat

10 x 2

 

Strict Press

10 x 2 

 

(can alternate back and forth between the 2 lifts in your session)

 

10 Min AMRAP

2 One Arm Dumbbell Snatches 75/50

2 Chest to Bar Pull Ups

4 One Arm Dumbbell Snatches 75/50

4 Chest to Bar Pull Ups

6 One Arm Dumbbell Snatches 75/50

6 Chest to Bar Pull Ups

8 One Arm Dumbbell Snatches 75/50

8 Chest to Bar Pull Ups

10 One Arm Dumbbell Snatches 75/50

10 Chest to Bar Pull Ups

Start back over at 2 and 2…..

 

7 Rounds 

10 GHD Sit Ups

1 Min Plank Hold

 

Notes:

 

Pick  weight for the squats that will challenge you and keep it the same for all 10 rounds.  Do the same for the strict press.  Go heavy and rest adequately between sets.

 

For the workout:  The weight on the dumbbell is moderate.  If you would use 135/95 for Isabel or Grace, you should be fine with this weight.  If you would scale that down to keep the time fast…scale the dumbbell.  Use roughly half of what you would use for those workouts.

 

For the Pull Ups:  If you have chest to bars, even if they aren’t great…do them.  At least do them for the first time through.

 

If you have not done many GHD sit ups scale to 5 or 7 each round.  Be smart.  If you don’t, you will be sore and not able to train potentially.  That’s silly.

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