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Week of 09/12/22

21 Years Ago

Dan and I were juniors in college on September 11 in 2001, and just like everyone else … we remember that day so vividly. It’s hard to believe that day happened more than 1/2 of our life ago, but the day is always a reminder about how fortunate we all are. Never forget.

Items for the week…

  1. It’s looking like a fair amount of rain this week (which we desperately needed), so for all you who avoid running workouts … you’re safe this week.
  2. We are working off of our 5RM numbers from two weeks ago for this week’s clean, power clean, and deadlift.
  3. Thursday will be a choice skill work day, so come prepared with a bodyweight movement that you’re interested in improving.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

SKILL
pull-up skill work

WOD
30 calorie row
then
3 rounds
3 wall walks
15 bench presses (50% of 1RM)
then
20 calorie row
then
3 rounds
10 ring support knee tucks
5 strict handstand push-ups
then
10 calorie row

STRENGTH
power clean: 5×5 @ 85% of 5RM

WOD
5RFT
10 front squats (40% of 1RM)
10 see-saw kb push presses (35/26; each arm)
10 sit-ups (20/14)

STRENGTH
deadlift: 5×5 @ 85% of 5RM

WOD
Every 4 minutes for 5 rounds
14-13-12-11-10 wall balls (20/14)
14-13-12-11-10 jumping pull-ups
14-13-12-11-10 v-ups
300m/250m row

SKILL
choice skill work

WOD
30-20-10 back rack lunges (30% of 1RM front squat)
30-20-10 russian swings (70/53)
10 box jump overs (30/24)

STRENGTH
clean: 5×5 @ 85% of 5RM

WOD
15min AMRAP
9 deadlifts (55% of 1RM)
7 burpees over the bar
5 strict pull-ups

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