August 18, 2012 Advanced WOD

August 17, 2012

Hang snatch (just below the knee), 7X1, heaviest possible with near perfect technique, rest as needed
Hang clean (just below the knee), 7×1, heaviest possible with near perfect technique, rest as needed
High-bar back squat, 5X2 @ 90%, rest 90…

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August 17, 2012 Advanced WOD

August 17, 2012

Split jerk, 7×2, heavier than last week, rest 60 sec.
2a. Banded deadlift, 10X2 @ 55% Bar Weight + 25% Band Tension, rest 60 sec.
2b. Seated DB shoulder press, 5X5, heaviest possible, rest 2+ minutes
* On a box…

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August 15, 2012 Advanced WOD

August 14, 2012

3-Stop snatch pull x 3 + Hi-hang snatch x 1, 7 sets, heavy but perfect, rest 40-60 sec.
2a. Strict deficit HSPU x max + Kipping deficit HSPU x max, 4 sets, rest 45 sec.
* Use the largest possible…

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August 14, 2012 Advanced WOD

August 13, 2012

* Advanced class will start at 3:15pm today.
Clean off blocks (just below the knee) x 3 + Push jerk x 2, 5 sets, heavy but fast, rest 60 sec.
Back squat: 5X3 @ 90% of 3RM, rest 2-3 mins…

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August 13, 2012 Advanced WOD

August 13, 2012

As I write this, I’m still waiting for the final results from the Summer Strength Challenge to be posted. I don’t know for sure that we had nearly the most athletes participating. And I don’t know for sure that we…

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