Thurs 12.6.12

5x3 Push Jerk

then...

5x 3-6 Strict Weighted Ring Dip

• Increase weights with sets. Start off being able to do 6, then finish with no more than 3. 

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2x 90 Seconds Max Stone Over Yoke - 95/45

• Perform in partners and toss stone over yoke to your partner
• Score per round is total reps over the yoke

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21-15-9

Chest to Bar Pull Ups

Plyo Pushups 

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Lu Xiaojun Weekend Motivation:

110kg (242.5lb) Muscle Snatch @ 77kg (169.7) BW

http://www.allthingsgym.com/2011/11/lu-xiaojun-110kg-muscle-snatch/