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

Wednesday October 23rd

Strength:

Jerk from Rack

7×1

Increase weight each set, resting 90 seconds between sets

WOD:

Tabata Style

Wall Balls 20/14 LBS

Med Ball Cleans 20/14 LBS

***Rest 1 minute between each movement.  So 8 rounds of Wall Balls, rest 1 minute, 8 rounds of Med Ball Cleans***

Mobility:

Overhead Tissue Smash and Wrist Mobility

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a 2 Rep Max load for the complex Hang Power Clean + Push Jerk.  Do not drop between reps.

3 Comments
  1. Garrett Moberg Reply
    5AM Greg - 80 - 104 @ 16 Joanne - 75 - 109 Rx Stephanie - 80 - 95 RX Ben - 205 RB - 140 RX Jacob G - 145 - 126 RX Katherine - 115 - 121 RX Janette - 75 - 120 @ 14 Gina - 70 - 75 RX
  2. Ronnie Reply
    5:00am Ben- 205 RB - 140 Rx Katherine- 115 - 121 Rx Janette- 75 - 120 Jacob G.- 145 - 126 Rx Joanne- 145 - 109 Rx Gina- 70 - 75 Rx Stephanie M.- 80 - 95 Rx Greg- 80 - 104 (16) 7:00am Jeff- 135 - 119 Rx Cindi- 75 - 80 (rom) Albert- 185 - 102 Rx Maggie- 85 - 82 (9') 9:00am Lisa D.- 100 - 82 Rx Henry- 175 - 121 Rx Matt M.- Lifting Sara- 135 (no jerk) RB - 120 Rx Jillian- 120 RB - 116 Rx 11:30am Tyler W.- 155 - 100 Rx Jose- 160 - 115 Rx Hugo- 205 - 101 Rx Lexi- 115 RB - 125 Rx
  3. Kathleen Reply
    3:30 pm Chris R.- 195 132 RX Liesl- 90 92 RX Kristine- 120 RB 112 RX Lisa A.- 81.5 75 (rom) Josh K.- 240 RB 14:48 Outlaw Daniel N. 5:00 pm Eric G.- 235 RB 151 RX Troy- 195 108 RX Raminda- 225 RB 147 RX John F.- 205 RB 145 RX 6:00 pm Brittney- 100 RB 117 RX Austen- 120 RB 118 RX Karen- 83 RB 89 RX Ian- 140 RB 133 RX Bill- :) 88 RX Kyle B.- 200 RB 174 RX Katy- 75 100 RX Mal- 125 70 RX (16) Stephan- 160 RB 133 RX Nora- 118 75 RX Bridget- 93 101 RX Sheldon- Outlaw BB Matt R.- Outlaw 7:00 pm Andrea- 115 88 RX Rachelle- 45 86 (9) Ruby- 95 RB 116 RX Lauren- 90 RB 115 RX Sean- 160 147 RX Mike C.- 175 110 RX Xochtil- 83 74 RX

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