28 October 2016

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Article: When to Lift More Weight

Warm-up
Jumping ...
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
(Banded) Hip Ext
Lat Distraction
High Glute / Hip S&F (ball)

Weightlifting
Split Jerk (2-2-2-2-2-2-2)
High-Hang Clean (3-3-3-3-3)

Metcon
21-15-9
Chest-to-Bar Pull-Up
Overhead Lunge (45/25#)