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Kirkwood

Power EMOM + Strength Rounds

Tuesday, February 25

9 Min EMOM Power Focus: = 3 RNDS 

Min 1: 10x Heavy Goblet Clean  R:60+/53+ W:45+/40+ B:35+/30+

Min 2:  5x Box Jumps  **Focus on soft landings, good landing mechanics.  Height and landing looks the same from the first rep to final rep. Stand up tall at the top to finish the movement. Step Down from the box. 

  • Non-Jumpers:  5x (each leg) Power Step Ups 

Min 3:  8x Standing Med Ball Chest Pass

2 Min Transition

20 Minute Strength Rounds:

  • 10x Push Ups: R: Tennis Ball/Weighted/Bosu W: Yoga Block B: Yoga Blocks/TRX or 5x Negative Push Ups 
  • 5x (ES) Single Leg Deadlift Progression: (Assisted–BW Reaching–1KB–2KB) 
    • 1KB Weights: R:(53+/45+) W:(40+/35+) B:(25+/20+)
    • Move to 2KBs once you can properly SLDL 53+ 
  • 8x Eccentric Leg Curls (:5 Second Lower) [Turf Room on Sliders]
  • 5x (ES) ½ Kneeling Bottom Up KB Press R:(25/20+) W:(20+/17+) B:(17+/15+)

Details

Date:
Tuesday, February 25
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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