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Friday 06.05.2020

POSTED ON June 4, 2020

Friday | 06.05.2020

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Warm Up:
10 push up shoulder taps
8 scap pull ups
10 reverse pass throughs
X2-3 sets
 
*Close Grip Bench Press is a great supplement to our over-head cycle (Push Jerk / Split Jerk). Make sure to emphasize this – close grip, generally means the index finger is on the edge of the smooth/rough part of the barbell.
 
Strength:
A1.) Close Grip Bench Press 8-8-6; Rest :90-:180
A2.) Negative Pull Ups 3 sets 5-7 at 5 second decent; rest :45
A3.) Single Arm Dumbbell Torso Row 3 sets of 10/10 @3131; Rest :30/:45
 
WOD:
 
Level 1:
15 toes 2 bar
15 dumbbell power cleans 50/35
25/25ft handstand walk
3 Rounds for time
Level 2:
15 toes 2 bar
15 dumbbell power cleans 35/20
30ft handstand walk
3 Rounds for time
 
Level 3:
15 hanging knee raises
15 dumbbell power cleans 20/10
100ft bear crawl
3 Rounds for time
 
ROMWOD
3 rounds
1min shoulder T L/R
1min basic flat needle L/R
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