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The WFA Blog

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Week of 13JAN2020

PREP 5m Flow2 x 60′ Crawl (Coach’s Choice)2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light

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Week of 06JAN20

PREP: 10m, Coach’s DiscretionEmphasis: Inner Quad MONDAY Long Strength, BTQ Strength 25m 6 Rounds of: 10 Double KB Deadlifts (Hinge, IT) 8/8 Single-Leg Deadlifts (Hinge,

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Program Week of 30DEC19

PREP: 10m Coach’s Discretion MONDAY (Long Strength – Push, Carry, Hinge; Endurance Grind) Strength CAP20 6 Rounds of 10 Double Seated Military Press 120′ HDSB

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Week of 23DEC19

PREP: Coach’s Choice 10m MONDAY: Short Strength, Endurance Intervals, Chassis Integrity Sadist Circles 3m Strength RFQ12 Nasal-Only 5/5 Seated Seesaw Presses 120′ HDSB Carry 20

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