Tuesday, 121217

Little old time TeammateTuesday. 10th fittest man in the Northeast 2014, hanging with the future Games athlete qualifier and 15th fittest women on earth.

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Regionals:

Weightlifting +

A. Snatch – 2 rep tnG – hit heavy singles following from strongest position…. If it’s there.

B. Clean Pull – up to 3RM *more than last

*making sure to hit positions and this to actual be a CLEAN PULL; not a grinding CG DL. Building on prior weeks

C. 10 min of ladder work; footwork / speed focus

D. Gymnastics: HS walk practice. For advanced folks, set up a course.

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2nd session:

A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep

B. Afap

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead 155/108

Then,

21-15-9

Cal bike

Strict Hspu

Then,

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder

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Becomplete:

1. 2k row at 60-70%

2. Heavy resistant band rows. Single and 12-14 reps x 4 setS each side

3. Seated bent over dB fly’s 12-15 reps x 3-4 setS

4. Weighted back ext 3 x 10-12 reps

5. Glute ham raises. SetS of 8-10 x 3-4 setS

6. Crossover symmetry

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Performance:

A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep

B. Afap

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead

Then,

21-15-9

Cal bike

Strict Hspu

Then,

2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder

#

Becomplete:

1. 2k row at 60-70%

2. Heavy resistant band rows. Single and 12-14 reps x 4 setS each side

3. Seared bent over dB fly’s 12-15 reps x 3-4 setS

4. Weighted back ext 3 x 10-12 reps

5. Flute gam raises. SetS of 8-10 x 3

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