Wednesday, June 6, 2012

June 6th, 2012

Strength:
Press 3,3,3
80, 85, 90%

WOD:
'Little Diane'
12-9-6
* Deadlift (265/185#)
* HSPU
 The workout Diane is usually done with 225/155# and a rep scheme of 21-15-9.  We are going shorter, and heavier.  SCALE AS NECESSARY on the deadlift weight and don't be stupid.

Barbell Club:
Why can't I achieve a good front rack position?  We will take some time to discuss different factors that influence the rack position, and then show you some specific mobility work to improve the rack position.
·      1 ¼ Front Squat 3-3-3-3-3 @65%  Immediately after each set of 3, complete 3 drop squats, then rest ~2 minutes before your next set of squats.
·      Split Jerk (behind the neck!) 3-3-3-3-3 @70%
·      Push Press 5-5-5 @75%


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