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Lifting Ourselves and One Another

Thursday, November 21, 2019


A1.  Barbell Front Rack Walking Lunge – 10 steps (5/side) X 5 sets, rest 90-120s

Compare to Thursday, April 11, 2019

A2.  Strict (weighted) Pull-ups – 7 reps X 5 sets, rest 90-120s

Between sets work on your L-holds.

TT WOD: Snatch Work – 

A. Snatch Grip BTN Push Press – 3 reps x 5-6 sets, rest approx. 90s

B. Snatch Grip BTN Push Jerk – 3 resp x 5-6 sets, rest approx. 90-120s



Coach’s notes:

Post loads for all sets and notes for L-holds to comments.

WOD Leaderboard

Comments: 5

A1: 115/145/165/185/195

Great warmup and discussion about the 3 kinds of lunges Todd. I used all of them.

A2: 15/25/26/45 (4 reps, 3 reps) /53(4 reps, 3 reps)

Tired to go for speed and C2B. Thanks for the push Todd.

L-Holds: 20 sec / 20 sec / 25 sec mix/ 25 sec mix/ 25 sec mix/25 sec mix/ 20 sec h hold/ 20 sec mix

Mixing the L-Holds with hanging, on the boxes on the weights and mixing with legs extended and h sits was awesomeness.

Thanks Todd. Great work 10am.

A1. 115/135/155/175/185
A2. 10/15/15/15/20
Thanks Josh!

A. 95/115/135/155/165/175
B. 95/115/145/175
Had to stop here because the lowering was getting a little difficult and sore!
Thanks Josh!
Thanks for sharing Derek.

A1: 95/115/125/135/155

I always underestimate myself.
Note to self: start at 135. Shoot for 175/180
Legs felt strong. My knee strength has really improved. Stability great.

A2: body weight (varied grips focusing on full range of motion with tight squeeze at end)

8/7/7 bar pull-ups then rings to failure and banded pull downs.
Much improved (form and strength) since receiving some focused coaching from Brett and Todd. Thank you for getting me on my way.

L-Holds: bent knees 30 sec / 30 sec / 30 sec / 40 sec / 30 sec

Love practicing these. Still got the shakes. Look forward to the day I feel solid with legs straight.

A: 95/125/145/165/185/200

Tried to bend the bar in half and have my knees got out not forward.

B: 115/145/175/195/205

Tried to catch the bar in a lower partial squat with my hips back and not in my dip position. Great eye Josh.

Thanks Josh. Great work 7pm. Thanks for lifting with me Derek P! Thanks

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