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Monday, September 17, 2012

17 Sep

AM (1045a)

A. Push Jerk, 5x3, moderate load (Test the shoulders)
*255/270(-1)/270/270/280
*First time doing jerks since tweaked my shoulder about a month ago. Felt fine today, a little rusty but no instability. 
B1. Seated DB Press @22x1 
*(50#x7/7/7)
B2. Weighted L-Pullups AMRAP, x3 
*3#/5#/5# - 7/7/7

HSPU Skill
EMOTM for 20m
*Odd Minutes 8 HSPU
*Even Minutes 8m HS Walk
*If made it U/B on HS Walk, complete only 6 HSPU
*Made it all 20m U/B on both. Total of 66 Reps HSPU


 
PM
A. Ballistic Angie
For Time: 50 C2B Pullups/50 Plyo Pushups/50 GHD Situps/50 Jump Squats to 12’ Target
*9:05
*First time doing high rep workout in months and it shows. This is EXACTLY why Joe was on point talking about balance and how important it is. I need to throw more of these in here so I can continue to improve. GHD's crushed me. 
*Splits on Events were: 
-C2B 20-10-11-9 (1:37), these felt really good. 
-Pushups 10-10-10-5-5-4-3-3 (2:07), felt alright
-GHD's 15-6-5-5-5-4-5-5 (2:56), these felt awful
-Jump Squats 1-6-5-6-6-6-5-4-4-3-5 (2:23), these felt awful
 
B. 100 Front Raises with 25# Plate
*2:16, U/B, not too painful


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