3 rounds for time:
10 1-arm DB overhead walking lunge (5/side)
10 hanging leg raise
10 GHR" />

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photo by tom campitelli
Wednesday September 16 2009

  • 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets
  • Clean deadlift - 105% (of clean) x 5 x 5
  • Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2
3 rounds for time:
10 1-arm DB overhead walking lunge (5/side)
10 hanging leg raise
10 GHR

Questions? Get answers here or post in comments.
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SD_Mikey 1 | 2009-09-16
Greg, should I have any concerns about decreased ROM or other shoulder issues with a behind the neck press? Thanks!
Brent 2 | 2009-09-16
2pos clean - 185x2, 196x2 Clean DL - 260x5x5 Front squat - 207x5, 221x4x2, 235x3x2 3 rds: 10x 1arm KB (53)oh lunge, 10 ttb, 10 ghr in 5. Too much transition time from bar to ghd, opp sides of gym.
MJ 3 | 2009-09-16
2-Position Clean - 150 x 2 / 160 x 2 Clean Deadlift - 205 x 5 x 5 Front Squat - 165 x 5 / 180 x 4 x 2 / 190 x 3 x 2 MetCon - 8:43
greg 4 | 2009-09-16
mike - it should be a goal to open up the shoulders enough for a behind the neck press to be fairly easy. i think it's a reasonable mobility standard.
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