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WOD Archive - September 2014

Wednesday March 21 2007
first pull
wednesday: work weakness day!!

1. sn pp+ohs: 1+3x7 sets. work to a med heavy wt. and do 4 sets with that wt.

2. jumping squats: same depth as jerk dip. work up to a set x 2 reps heavier than your jerk. wt. is on back, hold bar down. best performed in a pwr rack. jumpe/extend 1/2" or so....land, decellerate, get set, repeat. great jerk exercise. do 5-6 sets x 2 reps.

3. jerk supports: 6 x 2 reps with heavy wt. heavier than the jerk. hold last rep for 2 sec.

4. ab work: your choice.



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