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   Donny Shankle Weightlifting

Donny Shankle Weightlifting


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Congratulations VES and P!

February 20, 2014

Congratulations to Vaesna and Phyroath as they embark on another newborn baby bliss-a-thon! Amara Chanteavy Chhun born yesterday 7lbs 7.4oz. We have an extra Baby Bjorn- like the one in the movie "Hangover" if you need it!

LEVEL 1

WARM UP:

3min row

  • 3x10"/10" PVC Thruster
  • 3x10"/10" KBS [LIGHT]
  • 5 Strict pullups (Slow as possible)

SKILLS:

5min working on PVC parallette skills

STRENGTH:

Tabata Airdyne

  • 20s on, 10s off
  • 8 RDS

WOD:

5RDS:

  • 10 cal row or 250m run
  • 5 squat cleans 65/55

COOLDOWN:

  • 3min row
  • 3x10/leg single leg glute bridges

MOBILITY:

tspine foam roller mash and diaphragm release

LEVEL 2

WARM UP:

3min row

  • 3x10"/10" PVC Thruster
  • 3x10"/10" KBS [LIGHT]
  • 5 Strict MU (Slow as possible)

SKILLS:

5min working on PVC parallette skills

STRENGTH:

Tabata Airdyne

  • 20s on, 10s off
  • 8 RDS

WOD:

7RDS:

  • 10 cal row or 250m run
  • 5 Bur-Clusters (barbell burpee + cluster) (135/85)

COOLDOWN:

  • 3min row
  • 3x10/leg single leg glute bridges

MOBILITY:

tspine foam roller mash and diaphragm release

← Most interesting man?Eric get's his RING muscle up! →
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