Call: Ben: 626 224-8717 or Marc: 626 733-2799

Monday November 18th

Strength:

Clean and Jerk

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

2 Rounds for Time:

30 Kettlebell Swings 53/35 LBS

20 Hand Release Pushups

800m Run

Mobility:

Barbell Calf Smash/KB Ankle Mobility

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a Max load 2 Position Snatch, compare to Oct 28th

2.  Snatch Pull 5×3, as heavy as perfect, perfect eccentric motion

3.  Scale WOD to 70/53 LBS

3 Comments
  1. Kathleen Reply
    5:00 am Mary- 11:54 RX Jacob- 11:02 RX Megan T.- 13:22 RX Shannon- 16:17 (pu) Stephanie M.- 15:45 (pu) April- 13:40 (pu) Katherine- 12:55 (pu) Mike H.- 13:24 (row) Greg- 16:40 (35) Gina- 16:02 RX Devin- 13:55 RX Ben- 10:59 RX RB 7:00 am Henry- 12:13 RX Albert- 13:47 RX Robert- 10:58 RX Maggie- 16:08 (pu) Jeff- mobility Shannon L- Elements 9:00 am Mike L.- 13:34 RX RB Ricardo- 18:37 (35) Lisa- 17:06 RX Carmen- 15:59 (26/pu) JR- 18:31 (35/pu) Sara- 12:49 (mod)
  2. Matthew Sakiyama Reply
    3:30pm Ashley Fa-16:40 (pu) Chris-12:38 Rx Eric G-13:53 RxRB 195 5:00pm Patti-16:22 (row) Katy-16:22 (pu) Griff-14:58 (44) Dan S-14:30 Rx Tony-15:18 RxRB Austen-13:26 RxRB Ryan Y-12:49 RxRB Matt R-Outlaw 6:00pm Andrea-17:58 Rx Bridget-13:03 (pu) Mona-14:41 (26,pu) Zanielle-15:37 (pu,18) Kristine-16:40 RxRB Sarah B-18:10 (pu,26) Brittney-13:06 Rx+44 Brilliant-11:18 RxRB Kevin-13:08 (mod) Ian-12:59 RxRB Stephan-14:51 RxRB Jon-14:05 Rx Kyle B-10:17 RxRB Bill-13:41 Rx Joe-12:32 Rx Marc-Fury 7:00pm Rosemarie-21:58 (pu,18) Julie-17:45 (pu) Lauren-15:58 RxRB Ruby-13:48 RxRB Rob-11:49 Rx
  3. Kathleen Reply
    11:30 am Daniel B.- 11:58 RX RB 135 Lexi- 12:28 RX RB 90 Josh - 12:03 RX RB 205 Ruben- 11:17 RX Tyler- 12:26 RX Nasser- 17:30 RX Ashley P- 14:43 RX 95 KH- 13:28 RX RB Mike A.- 13:03 RX RB

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