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Extras W/C 1-5-17

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Gymnastics

Session 1

a) Build to a 5RM Strict C2B Pull up. 3 x 5 @ 50% of 5RM. If you can’t add weight yet, then do 5 x 5 like the last couple of weeks

b) Build to a 5RM Deficit HSPU. If you get past 6″, then add weight through a weighted vest.

d) 2 Rounds: 30 hollow rocks 30 V-ups 30 Russian twists in hollow position

Session 2

a) 5 sets of 50% max reps Ring Muscle ups. Rest as needed between.

b) Skin the cats. 5 x 3. As controlled as possible, straight arms throughout. Tuck the knees in to make easier if needs be.

c) 2 x 50 arch rocks or 30-60s Holds. Hold 2 x 1.25kg plates in each hand

Weightlifting

Session 1

a) 5 Snatch high pull + 3 high box jump 5 @ 80% 5 @ 85% 5 @ 90% 5 @ 95% 5 @ 100% %ages off max snatch

b) 1 Power snatch @ 75% of full snatch. Every 30s x 20 reps

Session 2

a) Power Jerk/Split Jerk to a heavy single. Then Split Jerk to a heavy single.

b) 1 Power Clean + 1 Split Jerk every 30s x 20 reps @ 75-85%

WOD 28-4-17

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“Luke”

Run 400m

15 Clean and Jerk (70/45)

Run 400m

30 TTB

Run 400m

45 Wall Ball

Run 400m

45 KB Swings (24/16)

Run 400m

30 Ring Dips

Run 400m

30 OH Lunges (20/15)

Run 400m

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.