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October 28, 2014

Strength- Jerk 2 RM

 

Skill Transfer/Olympic- Post wod- 3 x 400m run rest 2 min between runs (10 min)  

 

WOD:

“Diane”

21-15-9

Deadlifts (225/ 155)

HSPU

 

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

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