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140212: Cold Rain

Huge day of PR's at The Power House. 

The 6am group pr'ed their overhead squats, as did the Junk Yard Dogs...

Dr. Z PR'ed his back squat with an easy 200# for 2

Ashley PR'ed her snatch, her back squat...and her unbroken double unders...

Topher PR'ed his clean and his back squat by 30# each. WHAT!!!!!!??

That's what happens when you train and work technique eryday, train your weaknesses. Oh, and the new Pendlay Nex Gen bar helps. 

 

PH 1/2

2 x 400 row

banded split

oh squat prep, chinups---kipping

snatch max, oh squat max

nancy goes rowing: 400m + 21 oh squats 95/65 (20' time cap)

 

Open Prep

20' AMRAP

50 double unders

5 handstand pushup

10 pullups (butterfly if you got em)

Extra credit: 1k row for time, 10 front levers, 1' L-Sit on the rings, 10 headstand toe touch, 50 back extensions

Rest the legs for tomorrow. 

 

CorpFit

30'

200m 

1 rd: 5 chins, 10 squats, 15 situps

300m 

2 rds

400m 

3 rds

500m

60'

Front Squat 5RM 

Box Jump

Deadlift, T2B

Skill work, heavy midline


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