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Uh oh, spaghetti-o.



SO SO SO pumped for this!  Pat asked me to program the Mash for this upcoming week!  It is going to be a good one and I can’t wait for you all to see it!


For today, there have been a few really cool kind of tests on the mainsite this week.  Since I know how your shoulders feel based on how I felt after I did the workout I posted yesterday…I changed it up and chose one part from 2 separate workouts.


Vivendi Lab.  Week 9. Saturday.


3/4 Bodyweight Hang Power Clean Ladder

Min 1 – 1 Rep

Min 2 – 2 Reps

Min 3 – 3 Reps…..and on and on until you fail the number of reps needed in that minute.


After you fail to get the total reps needed in a minute…

Lower the weight by 30 lbs for the guys 20 lbs for the girls and do 1 min max reps.


Rest 5 Min


Bodyweight Front Squat Ladder

Same as before.  You may use a rack.


Once you cannot keep up in the minute…

Lower the weight 40 lbs for the guys and 30 lbs for the girls…same as before, max reps in a minute.



50 GHD Sit Ups

50 Hip Extensions




For both the hang power clean ladder and the front squat ladder the goal would be to last 8 min +.  Over 10 is ideal.  If that is not going to happen with the bodyweight percentages SCALE.



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