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Hope everyone enjoyed today's workout. It was great practice of the components of the snatch. Again, many of you noticed how tough the overhead squats were with limited shoulder mobility. Make sure to spend time before and after workouts working on your mobility deficiencies. 



A few pics from today:

Photo-55 Photo-54



Workout for Tomorrow:


Bench Press time. I know I know....we have to do it sometimes, I know how much a few of you love it.


Game plan.....Find a few friends to bench with, pick a weight that seems moderate. A weight that you can do 7-10 times in a row. Get in a line, have a few spotters and hit your sets hard. The movement should be controlled but fast. You should continue until your speed starts to slow down and you pause anywhere. The movement is quick and effective, continue for 5 sets each. This should be about 40-50 reps.


5 Rounds for time of:


7 Push Ups

7 Pull Ups

7 Shoulder to Overhead w/ either 2 45# db's, 1   2 pood KB, or 1 barbell with 115#s on it. Your choice!  



Check out the video below. This was from the event I was at a few days ago. Cloooooseeeee Finish! 



Video Downloads

Event 2 At The Team Rogue Vs. Team Again Faster Tahoe Throwdown

Download as QuickTime.
Download as Windows Media.




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