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Dropping Down

22
Jan

Dropping Down

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration until Jan. 27th!

WOD for Sunday 012311  – Click Here For Today’s Schedule 
Squat Clean
5 reps @55% 1RM
5 reps @70% 1RM
5 reps @85% 1RM
–Rest–
For Time:
50 Pushups

50 GHD Situps

Post Clean Loads and Metcon Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  You DO NOT have to do each set of 5 reps of this movement without taking your hands off  the bar.  You can and should take a short rest and reset for each rep at each %.             

For the Metcon add a hand release to scale up your pushups.  Scale the situps down to unanchored Abmat situps.     

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm) – FULL!
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
[youtube]http://www.youtube.com/watch?v=bA1xkvdPdcc[/youtube]

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