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Wednesday, November 27th, 2019

  Wed 11/27/19
Mobility: Hamstrings
Strength/Skill: Deadlift:
In 25 minutes, find a "Training* Max" for the new cycle and then reduce load by ~50% for 1x12**

*Not a true 1RM. Stop just short of mechanical failure. (Mechanical failure=break down in form, ie rounding backs!)

**Reset each rep on the floor.

Additional accessory done in class as a circuit...
E2Min for 3 Rounds, complete:
10 Double DB/KB DL (weights outside of your feet, not between)
10 1-Arm Front Rack KB Squats (switch arms at 5 reps)
Met-Con: For time

"Annie"

50-40-30-20-10

Double Unders
Sit ups
Additional
Optional
Accessory
Work:
Done in class!
Express For time

"Annie"

50-40-30-20-10

Double Unders
Sit ups
Barbell A. Snatch + Hang Snatch

(2+1) @ 68%
(2+1) @ 73%
(2+1) @ 78%

B. Clean Deadlift (knee) + Clean Deadlift (hip/power) + Clean

Build up to a heavy single for the day. Then -15-20% for 3 more sets.

C. Hang Snatch High/Panda Pulls (knee)

5x3 @ moderate weight (use straps if possible)

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