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Old 4th Ward

Double Up (the Classic)

Thursday, January 21

5 sets x 5 reps (rest as needed)

 

2 KB Front Squats 

2 KB Floor Press

2 KB Push Press or Strict Press

2 KB Dead Clean (adv: swing clean) or Heavy KB Goblet Clean 

 

After completing all 5 sets of each exercise: 100 Yard Farmers Carry (Inside: 50 KB March in place [total])

 

At Home: Unilateral Strength

 

5 sets x 5 reps (per side / rest as needed)

 

1- Arm Racked Squats 

1-Arm Floor Press

1 KB Push Press or Strict Press (per side)

1- Arm Dead Clean or Swing Clean

 

After completing all 5 sets of each exercise: 50 KB March in place [total]

 

Early finishers:

10 Hollow Body Crunches

10 Leg Lock Hip Bridge Raises (each side) 

10 Moving Dead bugs 

Details

Date:
Thursday, January 21
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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