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Friday, March 30, 2012

30 March

Training (1p)

Warm-Up
A. 500m Row

B. 8m Z1
-BB Complex
-6 Ring Dips
-6 T2B
-12 HR Pushups

C. Mobility

D. 5 HSPU OTMEM for x minutes (Post WOD, 35 HSPU, all U/B)


WOD
A. Back squat 3, 3, 3; rest 3 min
*355x3/370x3/400x3
*Felt really good for not doing it in a long time
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG power clean and jerk
Airdyne sprint 15 seconds @100% effort
*
(1) 175#/1236 Avg Watts
(2) 185#/1222
(3) 195#/1265
(4) 205#/1141
(5) 215#/1024
(6) 225#/1109

*These hurt really bad. 15 seconds sure felt like a long time. Was winded and had a hard time recovering from the clean and jerks. TNG was tough. I assumed it was TNG at the bottom as well as at the top. 

Rest 3 min

Training Video
http://vimeo.com/39507213 

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