Tuesday, January 15, 2013

Wednesday

One of these things is not like the others...

Weight training basics from Wikipedia 

LIFT
Clean 3rm 


Assistance work:
RDL or stiff-legged deadlift two sets of 15.

Dips two sets of ten. (Do these both once this week.)



WOD
21-15-9

Hang Clean (135, 95)

Chin Up - Strict

Optional 500 meter row.  Get in a 500m row this week.  Start with an easy 250 meters.  Make a note of your pace and try to leave some energy to sprint the last 50 meters. Make up the row on Saturday or Sunday if you miss it. 




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