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13.01.11 Friday

10
Jan

13.01.11 Friday

Coaches Rant:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” ~Marianne Williamson

Rx:
Pause Jerk: 1 1 1 1 1 1
Clean: 1 1 1 1 1 1 (full squat)

RX+ 
Pause jerk + jerk – max 1+1, 95% x 1+1, 90% x 1+1
Mid-hang power clean – 3RM, 95% x 3, 90% x 3
Snatch balance – 2RM; 95% x 2, 90% x 2
Mid-hang clean high-pull (flat-footed) – 3 x 6; heavier than last wk
Back squat – 90% (of Tues FS wt) x 3 x 3

RX+ Conditioning: (No wod)( Mark and Wayne)
1a) 5×3 Man makers
1b) 15×3 GHD situps
1c) 3×3 Bench press

WOD: 
21-15-9-15-21

HR push-ups
TTB
Kb Swings 53/35 or 2pood/53

1 Response

  1. Lacretta

    RX+
    Pause Jerk + Jerk/83lbs
    Mid-Hang Power Clean/93lbs
    Snatch Balance at 53lbs
    Mid-Hang Clean High-Pull/73lbs
    Back Squat/113lbs

    RX+ Conditioning:
    5×3 Man makers/15lb DB
    15×3 GHD situps
    3×3 Bench press/93lbs