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

Wednesday October 30th

Strength:

Push Press

3×5

Increase weight each set, resting 90 seconds between sets

WOD:

AMRAP in 4 Minutes

8 Power Cleans 115/75 LBS

12 Hand Release Pushups

***Rest 2 minutes***

AMRAP in 4 Minutes

8 Power Cleans 115/75 LBS

12 Hand Release Pushups

Mobility:

T-Spine Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a max 3-Postion Clean +1 Jerk (Floor, Hang, Hi-Hang).

2.  Push Press  4×5,  heavy but perfect

3.  Scale up MEtcon to 135/95 LBS

3 Comments
  1. Garrett Reply
    5AM Mary - 105 - 116 RB RX Jacob G - 105 - 105 RX Mike H - 155 - 137 RX Gina - 75 - 108 @ 65 Daniel - 135 - 14- @ RB RX Lisa - 55 - 92 @ 55 Ruby - RB 90 - 125 RB RX Greg - 80 - 76 @ 80 Jennifer - 55 - 115 @ 53 Stephanie - 65 - 81 @ 65 Joanne - 75 - 120 @ 65 7AM Marianne - 90 - 113 @ 75 Payal - 73 - 86 @ 73 Victoria - 55 - 77 @ 55 Mona - 47 - 131 @ 53 Maggie - 75 - 122 @ 75
  2. Ronnie Patron Reply
    9:00am Jeff- 95 Rx Henry- 131 Rx Lisa D.- 100 (65/pu) Katherine- 127 (pu) Sara- 130 RxRB 130 Jillian- 110 RxRB 120 Kathleen- 156 RxRB 145 11:30am Ryan Y.- 143 RxRB 135 Flexi- 139 RxRB 120 Tyler W.- 119 Rx Ben- 154 RxRB 205
  3. Ronnie Patron Reply
    3:30 pm Shannon- 105 RX Chris R.- 126 RX Joanna- 106 (53/pu) 5:00 pm Katy- 95 (65/pu) Dan- 132 RX RB Cory- 97 (85) Patti- 104 (45/pu) Griff- 109 (75) Austen- 102 RX RB 120 Kristine- 105 RX RB 115 Karen- 115 RX 85 Raminda- 118 RX RB 225 John F.- 126 RX RB 215 Sheldon- Outlaw BB Matt R.- Outlaw 6:00 pm Andrea- 102 (65/pu) Shelly- 113 (55) Matt M.- 163 RX Joe- 137 RX Nora- 110 RX Jaycee- 133 RX Bill- 92 RX Bridget- 126 RX Kyle B.- ------ 220 Stephan- 94 RX RB 155 Brittney- 146 RX (80) 100 Brilliant- 149 RX RB 215 Tony- 122 RX RB Mindy- 93 (35/pu) Jon O.- skills 7:00 pm Rachelle- 100 (35/pu) Lauren- 101 RX Xochtil- 128 (65/pu) Sean- 137 RX RB Lainie- 83 (35/pu)

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