08.09.2013 [friday]

[slideshow] Skills & Drills: Clean & Jerk Skill OLY: 15:00 to find a 1 rep max Clean & Jerk Hip Extension: 20:00 DeadLift warm up: 10@bar, 8-10@40%, 5-10@50% work: 5@60%, 5@70%, 5+@80% back off: 10@50-60% WOD: 5 Rounds: 50m Sled Push 90/70# 15 T2B (toes to bar)

06.18.2013 [tuesday]

[slideshow] Mobilize as needed then: WOD 1:  2000m Row not for time, unless you would like the benchmark! Rest as needed < 10:00 WOD 2: 3 Rounds:  8 Strict T2B 10 Weighted AbMat sit ups 12 Leg Lifts (4/each direction) MIDLINE: Hip Extension 3×10  (add weight)