C12102014

 In Competitors

BASIC:
A.Strict Press
5@40%
5@50%
5@60%
of 1RM

B.Seated DB Press 5 x 8-10 reps
C.Skill
D.WOD

COMP:
A1. Front Squat 20RM; rest 30 sec
A2. 20-30 Air Squats
B.Split Jerk 1.1; rest 15 sec x 5 sets
C.EMOM 10: 2 Fast Power Jerks
D.Ring Dip 5 sets @ max reps kip/fast
E.WOD

GOALS:
BASIC: Good tempo on seated DB press. I know we are limited, promise we are working on that 🙂
COMP: Same as las week but loading to 2rep on B+C

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