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Wednesday, January 27, 2010

Wednesday 27, January 2010

Can you believe it is already the 27th of the new year's first month? It is amazing how fast time flies by when we are having so much fun, getting in better health and shape daily! Great job guys!

Strength/Skill:

Cleans - no rep scheme on this, about 15-20 mins of work on technique and skills for this Olympic lift.

Metcon:

21-15-9

Power snatch 60/40kg
Pull-ups
Box jumps 24in

Scale:

Fundamental/Foundation: same rep scheme as above - dumbbell 1 arm snatch in place of snatch, band or jumping pull-ups, and step ups or lower height box jumps
Intermediate: same rep scheme as above - need to scale weight or the box to a 20in
Advanced: As RX'D

3 comments:

Chandler W said...

13:35 as Rx

That was heavy!

Alena said...

15:13 as RX - phewww that was a tough one, butterfly pull ups were a big pain in the ass! :-)

加油費 said...

happy new year............................................................