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| amsterdam\'s canals!! |
junk yard dog + burgener warm up daily!
wednesday:
OLYMPIC WEIGHTLIFTERS
1. barski clean: all from mid thigh. work up to 68%x3, 72%x3, 75%x3. do not allow the bar to drop.
2. cln pulls:, 100%x3x2 (maintain proper position and stay back.)
3. rack jerk bnk: work a heavy single, -10%x1x2, -15%x2
4. good mornings: 3 x 3 stay back. med load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
REST DAY...eat, sleep and ice bath.
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