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13.01.15 Tuesday

14
Jan

13.01.15 Tuesday

 

[youtube http://www.youtube.com/watch?v=FFhndH1RdEk&w=560&h=315]

 

Coaches Rant:

RX+ peeps please be mindful of those around you. Classes are getting busier and space can become limited. Remember you were in their shoes once and now you’re intimating.

Now… couple of things that have been on my mind!

Stop the shitty reps and shitty punctuality. I am not pointing fingers, you know who you are! Shitty reps are just shitty don’t count them. Show up to work not to chat! Go for coffee or chat it up on facebook. Don’t show up 5 to 10 min late and decide have an impromptu reenactment of the view and expect the class to hang around waiting for you.

RX
Press- 10min to est. 1RM
Front squat- 10min to est 1RM

Rx+
Jerk – heavy 2, 95% x 2, 90% x 2
Mid-hang power snatch – heavy 2, 95% x 2, 90% x 2
Front squat – heavy single, 95% x 1, 90% x 1

WOD:
1800m row
Then
3 rounds
15 lateral Tuck jumps over BB
10 deadlifts 225/183
15 TTB

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