October 25, 2013

CLEAN LADDER FROM COMPETITOR PREP DAY

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GOOD LUCK NLI COMPETITORS!

Please come out to support our athletes as they compete at the NLI Competition.  We will have the RXD canopy up so you can find us.

Where:  American Sports Center, 1500 South Anaheim Blvd., Anheim

Please check this site for directions and information on where to park:  http://www.legendarycompetitor.com/events/nli-battleground-series-ii

When:  Saturday, starts at 8am, runs all day

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A little Friday motivation.

This Chinese man weighs less than 170 lbs and snatches a world record 388 lbs for his weight class.   WOW!

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STRENGTH:

Back Squat

5@65-70%

3@75-80%

1@85-90%

3 sets x 1 rep @90-95%

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WOD:

Fitness:

3 rounds

5 Wall Climbs

14 Power Cleans (135/95)

21 Burpees

Performance:

3 rounds of

7 Muscle-ups

14 Power Cleans (175/120)

21 Burpees

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Supplemental Performance Training

Three sets of:

Max Effort:

Strict Weighted Pull-ups (35/26)

2 minutes rest