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Friday 140502

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B-Rad locking out a C&J from last week at 190lb. He's actually got one of the better C&J/bodyweight ratios in the gym at just north of 125%. Very cool man!


Prehab

A. Box jumps (moderate height, up to 12"), 30 jumps broken up however
B. Box jumps (higher, up to 20"), 20 jumps broken up however
C. Depth jumps (low to medium drop height, up to 20"), 25 ground strikes

101 (C&J is less than 100%M/75%F of BW)

A. 3 cleans from high-hang (hips & knees, DEMO) + 1 jerk, 7 sets, moderate weight, emphasize speed under, 1:45 clock

201 (C&J is at least 100%M/75%F of BW)

A. 3 cleans from high-hang (hips & knees, DEMO) + 1 jerk, 7 sets @65-70%, 1:45 clock

+

18 min AMRAP:
10 alt'g DB snatches, see notes for weights
15 t2b
20 thrusters, 45/35

Notes: Suggested DB weights for 101 men and women are 40-50 and 25-30, respectively; 201 men and women, 60-70 and 35-45, respectively. DROPPING A DB WILL RESULT IN AN IMMEDIATE 10 BURPEE PENALTY.

Post loads and rounds/reps to Facebook.

 


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