Wednesday 09.20.2017

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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Hang Clean + 1 Push/Split Jerk

Notes: Today’s clean movement will require catching the bar in the bottom of the squat position.

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Complete 6 rounds for time of
8 x Ring Dips
10 x Box Jumps (24/30)

Notes: Time cap is 10:00

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4 thoughts on “Wednesday 09.20.2017”

  1. Clean Complex: 145#. Missed the jerk on 150#. Le sigh.

    Bicarbonate: 8:45 using a blue band to stabilize rings (vs. putting my knee in). Almost getting to real ring dips.

  2. Clean Complex: 160#

    “Bicarbonate”: 4 rounds (2 Rounds Rxish…still working on full depth…2 Rounds static dips with a blue band to connect reps)


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