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Friday


https://youtu.be/GdAXt7YyGe0 

^^ watch for Turkish get up demo ^^

10/11/19

3 sets of: •10 Cossack Squats (add KB for a Goblet Squat) •15 Barbell Glute Bridges •6-8 Bulgarian Split Squats (each side - moderate to challenging effort) 

Turkish Get UPS

In 6 minutes work up to a challenging (near max) weight Turkish Get-up on both sides. (Score A) 

After finding a max Turkish Get Up, D-load the weight by #10-20 and complete as many unbroken reps (with quality) in 90-seconds on each side. Rest 1-minute between sides. (Score B) **4-minutes total for the max reps with the rest included.** 

Complete as many rounds as possible in 10-minutes: •3 Devil Press #35/50 (M50+ #25/40) •3 Dumbbell Box Step Up 20"/24" •6 Devil Press •6 Dumbbell Box Step Up •9 DP, 9 DBS, 12, 12, 15, 15, etc. **Score the last completed set and any additional reps after that.** 


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SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am 

3:30pm to 4:30pm                      
4:30pm to 5:30pm  

5:30pm to 6:30pm          
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Saturday

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9:00am to 10:00am
10:00am to 11:00am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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