Tuesday 4/29/14

A1. Clean grip deadlift @31X1; 4-5×4; rest 60 sec
A2. db standing press @21X1: 4-6×4; rest 60 sec
B1. db SL RDL @2010; 6-8/leg x 3 sets; rest 30 sec
B2. kb russian swings tough 12 reps; 3 sets; rest 30 sec
B3. Back extensions @1010; 12-16 reps; 3 sets; rest 2:30
C. TGU 8 reps per arm – focus on form

A. segmented clean grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
B. emom – 12mins
odd – PC x 5 TnG 60-65% of 1rm
even – MU x 2-3
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump 36/30″
HS walk 10ft or 2 wall walks

– focus on positioning like a clean and where weight is on foot
– focus on breathing and not pausing anywhere in the TnG set
– kip the dip on every MU even from beginning
– keep track of time per round all should be very close start to finish


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