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11.12.15

11
Nov

11.12.15

Warm-up

500m Row

3 Rounds

10 Push-ups

10 Kip Swings

“Clean” Work

Strength/Skill

N/A

METCON

21-15-9

Power Cleans 135/95

Bench Press @ roughly 50% of body weight

Extra Work

gymnastic

1a) 5×5 Tempo Ball Up 5 up 5 down

1b) 5×4 Ring Pull Up Negative

1c) 5×15 Beat Swing

olympic

5×5 Back Squat @ 80%

Block (or hang) Clean (mid-thigh) – 2×3 @ 65%, 3×3 @ 70%

Halting Clean Deadlift (upper thigh) – 3 @ 80%, 2×3 @ 85%

SLDL – 3 x 5 @ 65% (of back squat)

Core

100 V-Situps

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