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13.01.30 Wednesday

29
Jan

13.01.30 Wednesday

 

 


Coaches Rant: 

Games registration Opens 01/30/2013 (today or tomorrow depending on when you read this)! Sign up and push yourself. Last year people did things they never thought they could do. It’s a great experience and worth every earned rep! let just hope the first workout is not 7 minutes of burpees again… FML.

Lifting points: 

I have caught some trying to go heavier than their percentages STOP IT! I know its light but that is the point work on form… PR on Friday Or Saturday. Until then back off and De-load already.

ALL:
Snatch – 70% x 1 x 3set; 50% x 1 x 4sets (rest exactly 45s btw)
Clean & Jerk – 70% x 1 x3set; 50% x 1 x 4sets (rest exactly 45s btw)
Front squat – 70% x 2 x 3

WOD:
15min Amrap

5 BW front squats (must be cleaned)
10 TTB
5 HSPU
10 Chins

4 Responses

  1. Lacretta

    Dear fitness gods,
    Please bestow upon me some strength. When will my over-trained body recover??? 🙁

    WOD:
    Failed miserably at pulling 118lbs for bodyweight front squat. Wasted time trying to reduce the weight. *Sigh*

    Front Squats at 88lbs
    TTB
    HSPU
    Chin-ups

    Rounds: 3 + 7