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13.03.12 Tuesday

11
Mar

13.03.12 Tuesday

https://www.facebook.com/video/embed?video_id=4684013341177

Coaches Rant:

The day may have finally arrived… we might be heading to the hospital tonight. I hope its not false labor again. I will try to update the site and or social media page for any updates!!

Warm-up series
– interval row 30s on 30s off 4 total int
– 2 clean long pull + 2 front squat + 2 clean Sots press
– 2min (total) L hold or hollow hold
– basic mobility

Rx:
Clean and jerk (full clean) heavy single; 80% of HS x 1 x 3
Dimel Deadlifts 5r x 3s

Rx+:
Pause hang Clean and Jerk (3 sec stall above knee)
Heavy single; 75% of HS x 5s

Rest exactly 20s btw
1a) Pendlay rows 4r x 3s
1b) Dimel Deadlifts 5r x 3s (same bar)

wod:
10 Deadlifts 275/185 lbs
20 Pull-ups
30 Box Jump 24/20
40 dubs
50 Kettlebell Swings 53/35 lbs
40 dubs
30 Box Jump 24/20
20 Pull-ups
10 Deadlifts 275/185 lbs