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Wednesday

December 13, 2017

Warm up 

200m run/ Row/ AD 

10 cat cows 

10 empty bar good mornings 

2 Worlds greatest stretch per side 

7 min continuous moving 

 

Strength / Skill

Dead lifts 

5 x 2 @ 80-90% 

Warm up to it 

 

Workout 

30 double unders 

10 power snatches 

30 double unders 

8 power snatches 

30 double unders 

6 power snatches 

30 double unders 

4 power snatches 

30 double unders 

2 power snatches 

 

For time 

12:00 min cap 

 

Your goal is to get it under 6 minutes. Move well move fast! 

 

Our high school athletes getting some core and plyometric work after the strength portion! 

 

Pink shirt - Maddi a volleyball / powerlifter 

Red shorts - Alyssa a volleyball / powerlifter 

Blue shirt - Jonpagebro football (Lampasas)

 

These kiddos are under the program of Coach Ben and Coach Ty going to make a statement this up coming season! 

 

Other high school athletes train at BLSC 

- Shana Connell 

- Floyd Connell 

- Tommy “skinny” Connell

- Jahmeel Rice 

 

 

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