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Post 15.3

March 16, 2015

So, approved Muscle Ups are hard.  Well, information pills a few years ago shooting the wall ball to the 9 foot target for women was tough.  We were all used to an 8 foot target.  We will make working the Muscle Up, pharmacy the transition, ring work, etc, into regular work.  10 minutes a week and, slowly but surely, you will develop the skills to perform crisp muscle ups.

We will perform the Press Complex on Tuesday and will have a sweet chipper on Wednesday.  There are a good amount of DU’s in the chipper – so if you feel like you got jobbed with the scaled version of the 15.3, you will get plenty of chances to improve mid week.

Every year Bob has special tshirts for every week of the Open. This week's was dedicated to Brian and his love for Seinfeld.

Every year Bob has special tshirts for every week of the Open. This week’s was dedicated to Brian and his love for Seinfeld.

Workout of the Day

Strength/Skill

Back Squat, 5 RM Work, Week 4

Use 5-6 sets to work up to a heavy set of 5.  These do not all have to be sets of 5 – you can use 2s and 3s.  Add 5-10# to last week if possible.

Conditioning

Sprint from the gym to the end of the parking lot and back

10 Squat Cleans 135/95

Sprint from the gym to the end of the parking lot and back

8 Squat Cleans 135/95

Sprint from the gym to the end of the parking lot and back

6 Squat Cleans 135/95

Sprint from the gym to the end of the parking lot and back

4 Squat Cleans 135/95

Sprint from the gym to the end of the parking lot and back

2 Squat Cleans 135/95

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