150901 – Slam Bars

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The releasing of anger can better any medicine…

Outlaw Extra Work – add 5# to each lift

BBG – I’d like us to try to keep from dropping the bar on these sets.  There’s a lot of research out there on the positive muscle adaptation and the subsequent growth gained by eccentric contraction (lengthening phase) that the Olympic lifts bypass because we drop the bar.  So the ideal on Tuesday’s Power-work is to go unbroken on your sets of 2x.

1) Power snatch 5×2 @80%

2) Power clean + Push jerk 5×2 @80%

Strength

1) Back Squat 5×5 @75%

2) Strict Pullup 3×8/5

 

CFV Tues WOD

4RFT of:
500m Row
10 OH Squats (135/95)
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