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Components

Clean Deadlift

The Duel

Settings

Workout

8/7/15 WOD

Clean Deadlift (4x4 (build each set; 80-120% of 1RM Clean)

Clean set up, speed on the 2nd pull

*Clean set up, emphasis on 1st pull and finishing hard hip extension. The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the Clean Extension or Clean pull.

The Duel (3 Rounds for reps)

5 rds (alternate movements)

:30/:30
Shuttle Sprint (50 ft; 25/25)
Alternating Pistol Squats (scale to side box step ups or other pistol variation that is appropriate)
DU's
*Max reps each :30. Move from Sprint to pistol to DU's
**Score total reps for each movement

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 07, 2015

Male Clients

1

Mike
Collette

8:00 AM

1 x 3 @ 355 lbs

275/315/335/355

2

Kyle
Nolan

9:00 AM

1 x 3 @ 315 lbs

3

Andrew
D'Angelo

6:00 AM

1 x 4 @ 275 lbs

3

Brent
French

4:30 PM

1 x 4 @ 275 lbs

3

Brendan
Sheehan

6:00 AM

1 x 3 @ 275 lbs

3

Chris
Jacques

2:30 PM

1 x 3 @ 275 lbs

135, 225, 275, 225 (light; worked on hook grip)

3

David
Paquette

6:00 AM

1 x 3 @ 275 lbs

3

Marc
Mespelli

7:00 AM

1 x 3 @ 275 lbs

4

Sabino
Lagattolla

2:30 PM

1 x 4 @ 235 lbs

5

Matthew
Lape

5:00 AM

1 x 3 @ 225 lbs

6

William
D'Angelo

10:00 AM

4 x 4 @ 215 lbs

135-185-205-215

6

raj
choudary

4:30 PM

1 x 4 @ 215 lbs

150,175,200,215

6

Jae
Chung

3:30 PM

1 x 3 @ 215 lbs

7

Eric
Rogers

7:00 AM

4 x 4 @ 185 lbs

7

Jared
Magsino

3:30 PM

1 x 3 @ 185 lbs

8

Anthony
D'Angelo

10:00 AM

4 x 4 @ 180 lbs

9

Chris
Gudejko

4:30 PM

4 x 4 @ 165 lbs

10

marc
razza

5:30 PM

4 x 4 @ 155 lbs

11

Himanshu
Minocha

10:00 AM

4 x 4 @ 95 lbs

Female Clients

1

Aniella
Neiva

6:30 PM

1 x 4 @ 165 lbs

1

Lisa
Zancewicz

5:00 AM

1 x 3 @ 165 lbs

2

Pam
Riddle

6:00 AM

4 x 4 @ 155 lbs

85,115, 135,155

2

Alinne
Dos Santos

6:30 PM

1 x 4 @ 155 lbs

2

Jessica
Clancy

9:00 AM

1 x 4 @ 155 lbs

2

Curran
Leahy

5:00 AM

1 x 3 @ 155 lbs

2

Liz
Mason

6:00 AM

1 x 3 @ 155 lbs

2

Melissa
Gofforth

5:00 AM

1 x 3 @ 155 lbs

3

Coreen
Williamson

6:00 AM

1 x 3 @ 145 lbs

3

Paula
Musgrave

4:30 PM

1 x 3 @ 145 lbs

4

Sandy
Brock

4:30 PM

1 x 3 @ 135 lbs

5

chhavi
Goyal

5:30 PM

1 x 3 @ 125 lbs

75,125,105,105

5

Marie
Mahan

10:00 AM

1 x 3 @ 125 lbs

5

nicole
jacobs

9:00 AM

1 x 3 @ 125 lbs

5

Sandie
Hanlon

4:30 PM

1 x 3 @ 125 lbs

6

Private

2:30 PM

4 x 4 @ 115 lbs

6

Debbie
Chung

10:00 AM

1 x 3 @ 115 lbs

6

Pam
Litchfield

10:00 AM

1 x 3 @ 115 lbs

6

Ritu
Minocha

10:00 AM

1 x 3 @ 115 lbs

7

Cristina
Mendoza

7:00 AM

1 x 4 @ 110 lbs

75;95;105;110

8

Carla
Lopez

5:30 PM

4 x 4 @ 105 lbs

8

Carrie
Dangelo

2:30 PM

4 x 4 @ 105 lbs

9

Kathy
Bridge

7:00 AM

1 x 3 @ 95 lbs

10

Vangie
Cleversey

6:00 AM

1 x 4 @ 85 lbs