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11/14/14

13
Nov

11/14/14

Oly & Skills Day

Barbell warm-up

Every 90sec for 15min (10sets)

Clean & Jerk x 1

Sets 1-3 @ 70-75%

Sets 4-6 @ 75-85%

Sets 7-8 @ 85-95%

Sets 9-10 @ 95-102%

Strength:

Front Squat Deload 5x 65%, 70%, 75%

Skills:

For quality, not for time, complete 3-4rds of:

3-5 Rope climb

10 Strict ring dip @2011 (pause for full second at top, 2 second decent)

15 Hollow rock

20 Alt pistols

30 Unbroken DU (work on efficiency, staying relaxed)

https://www.youtube.com/watch?v=gVAqwyv1uN0