November 1, 2013

JERRY’S LAST CLASS

Wednesday was Jerry’s last class.  Jerry has been a regular at the 7pm class for 2 years, but has been transfered to another job location and was forced to relocate.  We wish him the best and want him to know he is always welcome in RXD.

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STRENGTH:

Back Squat:

5@70%

3@80%

1@90%

 –

Every 2 min for 10 min

1@90-95%

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WOD:

For time:

Fitness:

50 Sit-Ups

25 Push Jerks (135/95)

50 Sit-Ups

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Performance:

30 GHD

30 Push Jerks (155/105)

30 GHD

Supplemental Performance Training:

Hang Power Snatch

(Below knee)

2 sets of 2 reps @65%

2 sets of 2 reps @70%