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Friday 12.03.2021

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YESSSSSS, CONGRATULATIONS JULES AND DINO!!!!

Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Hang Power Clean Triples
8:00 x Technique Practice, Shoulder Position Over the Bar and ‘Dynamic’ Hang Start position review
+
Warm-up Sets/Reps building from an empty Barbell up to starting weights.

5 Rounds, on the 2:00 of the following

3 x Hang Power Cleans (Select from I. or II. below)

Notes:

Select from the following weightlifting session intentions for today’s training
I. Beginning with 50-60% of a 1RM Hang or Power Clean; Climb weight across sets to a heavy 3rm for the day.
II. Use the target “Nasty Girls” weight and work barbell positioning/cycling during each round of lifting (HOOK GRIP!!!). At least the final two sets should be at the intended metcon weight.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes:

This is a Benchmark WOD.
Reps will be 1:1 if performing scaled Muscle-ups with a true transition and Ring Dip to finish.
Individually based 2:1 or 3:1 when substituting Pull-ups.
Adjust loads for Hang Power Cleans as necessary.
Rx+ 185/115lbs & Pistols for 50 reps @25 per leg, alternating for the Air Squats.
Reference previous date and blog post for “Nasty Girls” on 03.11.2021 by clicking link HERE.

Post scores to comments.

Samy Daghir

2 thoughts on “Friday 12.03.2021”

  1. Impact/Focus: Hang Power Clean Triples
    65lbs
    “Nasty Girls”
    15:37 (strict pull up with band – 2:1/ 55lbs HPC)

    Notes: Could go higher weight but need to work on form first. Need to get the bar in the pocket and then explode. Not just pull the whole bar lol

    ALSO CONGRATS ON THE ENGAGEMENT!! :)))

    Reply

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