1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

9am – Grace, 10am 14.4

March 22, 2014

Be advised – tomorrow is opening day for Oakdale Baseball.  Expect craziness.

We will do Grace, information pills 30 Clean and Jerks 135/95 for time at 9am.  Come in and blow it out and be done.

At 10am, dosage we will tackle 14.4.  We have 2 good working rowers, and 1 sketchy rower.  If we have a lot of takers, we will go in waves.  Heres are some 14.4 tips:

Be powerful and efficient in the row.  Calories are awarded more for powerful pulls than those who can pull the most strokes.  Pull powerfully with a relaxed grip.



I recommend 10 sets of 5 with 5 seconds rest between sets if you are great at T2B.  You may want to take it down to sets of 3.  Singles with a quick reset do work.  Keep your eyes on the horizon and don’t over pull.  Doing a being set early is almost always a big mistake.  If you start swinging around, drop down and reset.  Use the knee up and kick if you can.


Big sets, short breaks.

Come up to the ball, and if you can do 20, do it.  If you can get 25, even better.  These are the easiest wall balls you’ll ever do.  There aren’t a lot of them, so get it done.


OK folks, this is where the rubber meets the road.  Did you see Bridges and Panchik doing singles?  Well, so will you.  Keep you feet close to the bar, do a rep, follow it down and do another.  Pull your body down to be ready for the next rep.  Set small goals and get this done.

Muscle ups

Make it here.  Please.

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