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13.01.14 Monday

13
Jan

13.01.14 Monday

Nailed it!

Coaches Rant:

Gotta love ohio weather… On a side note WWI event one was posted yesterday. The server for our website crashed for some reason and people were not able to view the page. I am going to link the freak accident to the flood of people that flocked to our site to look at the event.  We are 27 days away!

 

Lifting Notes:

Treat this week as a de-load week “heavy” refers to a heavy but perfect rep. If you are feeling stronger go a bit heavier but not maximal.
RX
Hang clean-2 2 2 2 2
Clean Deadlift- 2 2 2 2 2

RX+
Block clean (knee) – Heavy 2; 95% x 2, 90% x 2
Clean pull- Heavy 3, 95% x 3, 90% x 3
clean deadlift- Heavy 2, 95% x 2, 90% x 2
Clean block pull (knee) Heavy 4, 95% x 4, 90% x 4

RX+ Conditioning (no WOD): 1=45s rest btw 2=30s rest btw
1a) 30s x 3 hollow hold (total attempts must =30s)
1b) 5×3 KB/db Clean and Jerks (heavy)
2a) ME x3 Strict pull-ups
2b) 7×3 strict hanging leg rise

Wod:
21-15-9

C&j 135/93
Burpees

2 Responses

  1. Lacretta

    RX+
    Block Clean at 103lbs
    Clean Pull at 103lbs
    Clean Deadlift at 123lbs
    Clean Block Pull at 113lbs

    RX+ Conditioning
    Hollow holds
    DB Clean and Jerks at 25lbs
    ME Strict pull-ups
    Strict Hanging Leg Rise