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Wednesday, October 10, 2018

  Wed 10/10/18
Mobility: Shoulders
Strength/Skill: Developing Pressing Strength:
3 sets for quality of movement-

Max Strict Handstand Push-ups (mod: max
hspu's with feet on box, use band around hips if
needed. If you were doing box circles previously,
do another week of max push-ups and try to
beat last week's reps)

L-Sit Hold x 25-30 seconds (stack plates or use
DBs)(mod: between two boxes, bend knees if

10 Heavy MB/SB Hip Tosses/side (if using SB,
throw on the concrete wall, not the plywood
Met-Con: 5 Rounds for Time:

10 Hang Power Snatches (F: 75/55) (S: 95/65)
10 Box Jump Overs
200m Run
Alt. DB Incline (opposite arm stays in the up
position while the working arm does a press):
2x10 each
Lying DB Rear Delt Raise: 2x10
Single-arm Tricep Rope Press Down: 2x10 each
*Deload: use a moderate weight
Express 5 Rounds for Time:

10 Alt. DB Snatches
10 Box Jump Overs
200m Run
Barbell A. 3 position snatch (power, knee, and floor)

5 @ 70%

B. Clean pull (power position) + clean + split jerk
+ clean pull (power position) + clean + split jerk

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

C. Snatch balance

4x2 (build to a heavy double for the day)

D. hang panda pulls

5x2 @ 85%+ (use straps if possible)