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Week of 02.23 – 03.01.09

February 22, 2009

Week of 02.23 – 03.01.09

WORKOUT # 1

w/u  – row/run – 10′

w/o

4 Rounds of;

Dumbbell snatch                                   x 12 L/R

Front squat -dumbbells                         x 12

Box jump (20″)                                    x 12

Walking lunges – overhead                   x 12 steps- L /12steps – R

Row  300m    (at 16,18,20,22,) -         Max Power

WORKOUT # 2

w/u – row/run – 10′

w/o

Row 350m (24 SPM)

Sit-ups – wt’d

Box – jumps

Air squats

Row 300m (22SPM)

Thrusters

Box jumps

Push-ups

Row 250m (20 SPM)

Front squats

Dumbbell swing

Push-press

Row 200m (24 SPM)

Dead lift

Dumbbell swing

Sit-up – wt’d

Written by coach · Filed Under Kaehler.fit 

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