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WOD – Monday, September 21, 2009


WOD – Monday, September 21, 2009


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to WOD – Monday, June 1, 2009 [prevpost=1409]

Kim - staying on her heals

Kim - staying on her heals

Increase your Dead Lift by watching these videos.

Write in comments about the keys to this lift as you hear them

sorry for the cursing… its just how they do it

Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe…[wmv][mov]
Deadlift Anatomy, Mark Rippetoe…[wmv][mov]
Deadlift Arm Position Lecture Clip…[mov][wmv]
Deadlift Back Angle, Mark Rippetoe …[wmv][mov]
Deadlift Cues, Pat Sherwood …[wmv][mov]
Deadlift Intro Lecture Clip…[wmv][mov]
Deadlift Setup, Mark Rippetoe …[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe…[wmv][mov]  (curtis… 3:35 into the video… take a look)
Deadlift Starting Position Intro, Mark Rippetoe…[wmv][mov]

Videos Courtesy of


We continue to work on building hamstring/glute/lumbar strength, as well as overhead strength this week.  Our goal in our progression is to get heavier as we go, though we might hit more failure, we are moving up our strength, and considering the WOD’s for the week as we go.

WOD 1: 1/2 Squat.  Rack 120% of your 1RM Back Squat perform 5 - 1/2 depth reps.  Then Rack 120% of your 1RM front squat and perform 5 – 1/2 depth reps.

WOD2: Snatch – 1-1-1-1-1-1-1

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