Tuesday 5/6/14

A1. Clean grip deadlift @31X1; 3-4×4; rest 60 sec
A2. db standing press @21X1: 3-5×4; rest 60 sec
B1. db SL RDL @2010; 5-7/leg x 3 sets; rest 30 sec
B2. kb russian swings tough 10 reps; 3 sets; rest 30 sec
B3. Back extensions @1010; 10-14 reps; 3 sets; rest 2:30
C. KB windmill 20 reps not for time

A. segmented snatch 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 – HPC x 4 TnG 60-65% of 1rm
even – HSPU strict x 5-8
for time
Row 1k 80-90% effort
rest 2mins
10 TGU tough alt hand per rep
10 burpee MU
100 DU
10 wall walks
10 burpee MU
rest 2mins
Row 1k same pace as above

– focus on positioning for snatch DL
– focus on breathing and not pausing anywhere in the TnG set
– no kippin in HSPU
– keep track of each row and middle “Grinder” as well as over all time


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