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Tuesday, January 10, 2017

9
Jan

Tuesday, January 10, 2017

VOD

9 See, the former things have taken place, and new things I declare; before they spring into being I announce them to you.” Isaiah 42:9

Strength
7 sets of 2 hang snatch into 1 power snatch, all at moderate load (approx. 70% of 1RM hang snatch), rest 90sec betw sets; you may build if form is good.
WOD
Machine
18-15-12
Row for cals
DB presses
OHS (choose weight that you can move well with)

RX
18-15-12
Row for cals
HSPU
OHS 75/115

COMP
18-15-12 wearing 10/20# vest
Row for cals
HSPU
OHS 105/155#

Additional Work
1)10 reps of hang snatch (mid), all at 85% + of 1RM. Work on moving heavy loads. No time limit.
2)4 x 7 Pendlay Row, 135#, rest to recover betw sets
3)8 x 1-min ME recovering with an easy spin for 90sec