141112 – Lundgren

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Smashing PRs with this beast in the AM me thinks.  Amazing how much my squats have come up since I’ve backed off on the running mileage and started lifting with Brant.  Give and take I guess.

***Run Club… pretty sure tomorrow will be a “stay in bed” morning… 26 Thursday morning.  But if you’re Todd enough to show up, I’ll run with you.

Outlaw

BBG/Cycling

1) EMOM for 3 sets 5x Hi-Hang Snatch @~60%. Take your time…Drill the power position and vertically “jumping” the bar.

2) E2MOM for 3 sets 3x +1ME Rack Split Jerks. Heavier than last Wednesday

3) E2MOM for 3 sets 3x +1ME T&G Cleans. Heavier than last Wednesday

Strength

E2MOM for 3 sets each. 5x HBBS. Add 5-10# to each set from last Wed.  Seriously… if it doesn’t scare you there’s not enough weight on the bar.

Cond

3RFT

300m row

9x OHS @135/95#

3x MUp or 6x C2B

 

CFV Wednesday WOD

Deadlift

5,3,3,2,2,2,1

then…

4RFT of…

10x wallball 20/14#

3x snatch @135/95#

2rds of “Cindy” (%x pull-up, 10x pushup, 15x squat)

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