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Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep) 4/3” +

Strength Front Squat Peaking Progression Week 6 Rx  3 @ 88% of 3RM  3 @ 90% of 3RM  AMRAP (-1) @ 92-95% of 3RM AMRAP (-1) @ 92-95% of 3RM -rest 2 min between sets- Competitors 3 @ 84% of 1RM  3 @ 88% of

Recently I’ve been asked a lot of questions regarding the timeline it’s going to take to achieve X goal.  “How long do you think it’ll take before the soreness is less?” “How long will it take to get a pull-up?” “How long does it take

WOD “Shouldering Each Other” In Teams of 2 For Time: 50-40-30-20-10 Double DB Clean and Jerk 50/35 10-8-6-4-2 Wall Walks 50-40-30-20-10 Calorie Assault Bike CAP 35

Strength Snatch Rx Every :30 x 8 Sets 1 Power Snatch + Overhead Squat @ 80% of heavy single  -quick transition into next set-  Competitors Every :30 x 8 Sets 1 Squat Snatch @ 78-82% of heavy single  -quick transition into next set- WOD “Row

4 Sets 6 Half Kneeling Single Arm Landmine Press @ Heavy Load + 6 Supine Barbell Single Arm Bias Rows / side + 12-15 Hollow Body Rocks + :30 Forearm Plank -rest 2 min between sets-

Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep) + 4-6

Strength Deadlift  Rx Deadlift 3 @ 85% of 3RM 3 @ 90% of 3RM AMRAP (-1) @ 92% of 3RM AMRAP (-1) @ 92% of 3RM -rest 3 min between sets-  Competitors Deadlift  3 @ 85% of 1RM 3 @ 88% of 1RM AMRAP (-1)

Strength Rx Front Squat  3 @ 85% of 3RM 3 @ 90% of 3RM AMRAP (-1) @ 92% of 3RM AMRAP (-1) @ 92% of 3RM -rest 3 min between sets-  Competitors Front Squat  3 @ 85% of 1RM 3 @ 88% of 1RM AMRAP

Reason Community, meet our member Priscilla Lee. Priscilla is a teacher, a regular attendee of our afternoon and evening classes, and recently married!  Priscilla has been a member since 2017 (almost exactly 5 years from September) and is almost at her 300th check-in.  I sat