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WOD – Tuesday, September 15, 2009


WOD – Tuesday, September 15, 2009

Clean and Jerk 1-1-1-1-1-1-1 reps

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Compare to:  March 13, 2009


Kristin, proficient at the jerk: elbows locked, shoulders engaged, arms back.


Extra #1:  Lockout Pull - Deadlift.  Load the bar with the weights stacked on the wooden boxes, check the height to determine if the boxes should be at full height, or on their side.  You want the weight to be about 2-6″ below your full standing extension in a deadlift.  Load the bar to 120% of your max.  Lift to full extension, and drop back to the boxes under control (hold the bar, but do not try to lower slowly).  10 reps

Extra #2: Shoulder Press.  100% of max 10 attempts.  Load the bar at your current PR, and don’t change the weight.  Attempt to press it for ten reps.  Count every fail as an attempt.  Do not give up until you have fully exhausted each attempt.

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