Wed, 100417

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Denis with some BIG WEIGHT for his double on Monday.  

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Regionals: 

am

A. Clean & Split Jerk up to heavy single x 5 reps. 

B. Front SqT – to 2RM + 1×2@90%

C. Barbell row – 5RM

D. L- Sit – accumulate 2-3 minutes in L-Sit Hold – those who can, from p-bars above plates

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pm

A. 10 legless rope climbs afap

Rest 6 min

B. AMRAP 12 

15/12 cal bike 

5/4 muscle ups 

5 sqt cleans 155/108

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Becomplete: 

1. 20 tgu alt arms 

2. 1:30-2 min plank (weighted those who can) + 20 reverse hypers at 25% of back squat x 3 sets 

3. 3×10 each direction “around the world” * circling plate around head (YouTube)

4. Accumulate 3:30 in arms overhead for thoracic static stretch 

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Performance: 

A.  Clean & Split Jerk up to heavy single x 5 reps. 

B. Front SqT – to 2RM + 1×2@90%

C. A. 10 legless rope climbs afap

Rest 6 min

B. AMRAP 12 

15/12 cal bike 

5/4 muscle ups 

5 sqt cleans 155/108

D. Any recovery work from above you have time for.