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"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." --Aristotle

FRIDAY, 01MARCH2018 - Work For Today
Wave 3/Week 9/Day 5

Starting at 5PM there will be a Women's Mock Meet for the LionSate Comp in the New Side of the gym. Sorry Fellas, your's will be coming up next week. 

For Everyone Else, We are taking it easy before going for PR's Next Week!

CONDITIONING - Deck of Cards Workout
Complete the Number of Reps Corresponding with the number on the Card. Face Cards = 10 Reps, Aces = 11. 

HEARTS: Burpees
SPADES: Pull-Ups or Inverted Rows
DIAMONDS: Kettlebell Swings x2 (8 = 16 Swings)
CLUBS: Jumping Lunges x2 

OPTIONAL TECHNIQUE WORK: Load a Bar to 65% of your 1RM
At the top of Every Minute for 15 Minutes Complete 3 Squats.
Work your Set-up, Walk out and bar path. This will matter when going for squat PRs. 

If you Choose not to and want to rest up for Deadlift PR's on Monday, then that is fine as well!
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NEVERsate@Gmail.com             -dieEMPTY-