01 March 2013

If care at all about Oly weightlifting then you’ve got to watch THIS video, dude is a FUCKING beast… 
Speed Front Squat x 2
EMOM x 7 minutes
These need to be all about SPEED. I want you to focus on perfect technique and ability to drive explosively out of the hole (this is not about dropping down into the rep quickly). Guideline is 60-65% of 1RM, but this will depend a lot on how it feels and what weight is working for you today. This is NOT about going heavy or grinding it out. GET LOW and KEEP ELBOWS HIGH AT THE BOTTOM.

– then –
Heavy “Grace”
30 GTOH, 205/135
– then –
5 Rounds of:
30 Seconds Max Rep MU
30 Seconds Rest
30 Seconds Max Rep Wall Walks
30 Seconds Rest
– Cash Out –

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