Tuesday. 11.18.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 dips. 3 rounds of :30 double unders/:30 rest.

REVIEW: Snatch. Dips.

S: Snatch. 15 minutes to a heavy single.

LIII: Pause at the knee.

LII: From the hang.

LI: Power snatch from the hang to OHS.

C: For time:

21 ring dips

100 double unders

15 ring dips

50 double unders

9 ring dips

25 double unders


LIII: 15-12-9 ring dips.

LII: 21-15-9 band assisted dips. 50-40-30 double unders.

LI: 15-12-9 dip substitution of choice. 30-20-10 double unders (attempts count) or 100-75-50- single unders/toe taps to a plate.

PWMOB: Rollout calves, shoulders, triceps. Stretch triceps.

Advanced: 125-75-50 double unders.

Endurance: 15-12-9 ring dips is rx’d.


. 11.18.14

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