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Monday 12.07.2015

DateSunday, December 6, 2015 at 10:35PM

Buy In: 

Turf work: Down and back bear crawl, 20m walking RDL, 20m High Knees, 20m Low Knees, 20m Walking Spiderman Lunges. 

Mobilize. 

 

Back Squat: 

7x3, progressive loading. Work up to 3 rep max. 

 

Accessory work:

Squat: 3 sets of 10 @ 60% of your 3-rep max set (above). 

 

Doing work.@chrisspealler@crossfit@roguefitness

A photo posted by Mike Alley (@mikealleyrocks) on

 

AuthorMikeAlley and Katrina | Comments Off |

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Reader Comments (12)

Their's looks nicer than me... 😢
December 6, 2015 | Unregistered CommenterThe GetBuilt floor
I'm nicer than I was before.
December 7, 2015 | Unregistered CommenterOptimist Floor
If I don't clean myself up, then you should.
December 7, 2015 | Unregistered CommenterChalk prints
That's how Carico was feeling until yesterday's win
December 7, 2015 | Unregistered CommenterMariota
The picture
December 7, 2015 | Unregistered CommenterMariota
His shirt must still be in the laundry - again.
December 7, 2015 | Unregistered CommenterTony SanAntonio
Cody,

Looks like it's time for another 20# PR day....
December 7, 2015 | Unregistered CommenterWilson
Cool instagram handle, Mike. Must have set that up after missing a bench PR.

Wilson, we're not allowed to talk anymore, remember? But I'm sending you some bro vibes anyway to help with that next PR.

Looking for jobs this week...
December 7, 2015 | Unregistered CommenterCody
Cody, you should reply to this post. http://chattanooga.craigslist.org/tfr/5307051880.html with your negotiation skills I feel like you could talk him into some nude videos.
December 7, 2015 | Unregistered CommenterWilson
Mike Alley rocked long before missing his bench PR.
December 7, 2015 | Unregistered CommenterCunningham
Hey gang, sorry if you missed me. Turns out the tendinitis was from overuse. Having just PR'd a heckle this week, I think the rest did me some good.
December 7, 2015 | Unregistered CommenterCody's mouth
I got you covered Cody
December 7, 2015 | Unregistered CommenterNelsons Mouth
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