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13.03.13 Wednesday

12
Mar

13.03.13 Wednesday

[youtube http://www.youtube.com/watch?v=9ku3E7NPRuE]
Coaches Rant:

Aaaannnnddd…. no baby!

Warm-up series
– 5min row
– ME Push-ups without failure x 2
– 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets

Rx:
OHS 1 x 5
Behind the neck Snatch grip Push press (rack) 1x 5
ME UNBK TTB (between sets) x3

Rx+:
Block Pwr snatch + 2 OHS – heavy singles x 7s
Hang Snatch pulls 3 x 3s
Back squat: 98% of Monday FS 5 x 5s

Rx+ Cond: (25s rest btw)
1a) ME UNBK TTB x 3s
1b) Seated KB Press 6 x 3s
1c) Weighted pull-ups 5 x 3s (heavier than last week)

WOD:

4 rounds
4 Power Cleans 165/113
3 Front squats
2 Shuttle runs (full length of gym down and back =1)
10 burpees