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Monday, October 8, 2018

  Mon 10/8/18
Mobility: Shoulders
Strength/Skill: Developing Pulling Strength:
3 sets for quality of movement-

6 Hanging Leg Raises from a Chin-up Hold
(slow and controlled)(mod: knee raise, if you've
been doing toes-to-poles, progress to hanging
knee raise with a controlled descent for 6 reps)

10 Lying BB Pullovers (add a small amount of
weight from what you did last week if possible)
(mod: kneeling banded straight arm pull downs w/
dowel, if you're ready to progress to the BB, start
with 6 reps, if you moved to the BB last week do
8 reps)

10 1-arm DB/KB Rows (choose weights that will
challenge you for 10 unbroken reps)

Max unbroken chin-ups (no tempo, use a band if
needed - see if you can get more than last week)
Met-Con: "Diane"

21-15-9

Deadlifts (S: 225/155) (F: 185/135)
Handstand Push-ups (F: hand-release push-ups/
box pike push-ups)
Additional
Optional
Accessory
Work:
Iso High Rows (Hammer strength machine upstairs):
2x10
DB Incline Rows (mid range incline bench): 2x10
Curl Bar Curls (inner grip): 2x10
*Deload: use a moderate weight
Express "Diane"

21-15-9

Deadlifts (S: 225/155) (F: 185/135) (Mod option:
Heavy RKBS)
Handstand Push-ups (F: hand-release push-ups/
box pike push-ups)
Barbell A. Snatch pull (power position) + snatch + Snatch
pull (power position) + snatch

2(2+1+1+1) @ 65%
2(2+1+1+1) @ 70%
2(2+1+1+1) @ 75%

B. Hang clean + push jerk + split jerk

2(2+1+1) @ 60%
2(2+1+1) @ 65%
2(2+1+1) @ 70%

C. Front squat

3x3 @ 80%
2x2 @ 85%
2 @ 88%

D. Clean pulls

5x2 @ 95+%
.