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Monday 9/15/14

September 15, 2014
A.
3 Rounds For Time
5 Jerks 165/105
20 Pull Ups
5 Front Squats 165/105
20 Hand Release Push Ups
5 Power Cleans 165/105

B.
Speed Bench Press With Chains
Slowly and Smoothly Lower The Weight
1 Mississippi count pause at the bottom, Explode to the top.
10 sets of 2 reps. Stay fast, and keep rest under 1 minute.

C.
100 Band Pull Aparts
100 Tricep Press Downs
Break it up however you want.
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  1. Joshua Rice Reply

    A. 14:46 Rx
    B. Used 135# and chains
    C. Complete

  2. Allan Fleck Reply

    A. 9:59 Rx
    b. worked up to #165 w/chains
    c. done what a burn!!

  3. mason Reply

    Well that was hard!!
    26:29 rx but those dam pushups take me soooooo long. It took me 4-4:30 minutes each round where they should take 2 at most. They are the Bain of my existence right now.
    B. bench worked up to 55#s with the chains on. Thanks allan for the spot.

    • mason Reply

      Oh C. Complete

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