Monday, July 6, 2015

OH Lunges- (from rack, increasing weight over the 4 sets) -Record heaviest set

4 sets x 4 (Alt R + L=2)

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“DT”

5 RFT 

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerks 

Rx (105/155), Sc1(55/75), Sc2(75/115)

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**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009. 

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Fitness Option:

4 RFT 

10 KB SDLHP (35/55)

30 Russian twists (10/20)

10 DB Push Press (15/30)

30 Mtn Climbers (total)

  
Oly 7pm

Warmup

1) Sn Pull+2 Sn

Work up to 75% then

4×1/80 Sn only

3) Pause in dip Split Jerk

Work up to 75% then

4×1/80-85%

3) RDL

5×4/ work up to 80% of Cln 

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