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Thursday 12.19.13

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"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman

101

A1. Floor press, 6x3 @ 22X1 
A2. Ring row, 6x3 @ 20X2

Notes: A1 and A2 on a 2:30 clock. You and your partner will have to work together efficiently to change weights, spot each other, and get each set done in 2:30. It's enough time but you need to have a plan and stay focused.

+

5 sets, each AFAP, on a 3:30 clock: 
10 thrusters, 75/55
10 pullups
10 pushups

Notes: If you're plenty strong scale the weight up to 95/65. Move through this as fast as possible! Put your bar down and immediately grab the pullup bar. Hop off the pullup bar immediately down to the floor and start your pushups. Push it.

201

A1. DB floor press, 6x3 @ 22X1 
A2. Pullups (supinated), 6x3 @ 20X2

Notes: See 101.

+

5 sets, each AFAP, on a 3:30 clock: 
10 thrusters, 95/65
5M/3F muscle-ups

Notes: If 50 thrusters at 95/65 is no big deal for you, men add 5lb each set and women 5lb every other set so you end at 115/75. You should finish the work in 50-60 seconds so if it's taking you longer than that (probably because of the MU's) decrease the reps first and then if necessary, scale the movement (jumping muscle-ups).

Post loads and times to comments.

 


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