Wednesday, July 3

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A collage to remind you to keep pulling on the
bar. A common tendency for beginners is to lose tension on the bar
after they extend the hips and the bar rises past their waist. The best
lifters in the world keep pulling on the bar as long as
they possibly can. As people commonly get confused by this cue, this
does not mean they are attempting to actually pull the bar higher when
the bar is mid-chest. It means they keep tension. You should too.

KeepPulling

1.  Wendler Phase 1 – Deadlift and Shoulder Press
65% of new baseline x5 reps
75% of new baseline x5 reps
85% of new baseline x5+ reps

2 options:
– if you PR'd on your lifts by more than 5# this past week, then take 90% of that new 1RM and train from that.

– if you did not PR or it was under 5#, then add 10# to your previous training baseline for the Deadlift and Back Squat, add 5# to your previous training baseline for Shoulder Press and Bench Press.

2.  As many rounds as possible in 8 minutes of:
9 DB Thrusters – 50#/35#
9 Handstand Pushups

3. Gym WOD – "Mind Eraser"

Comments

  1. DL training max 212.5
    140×5
    160×5
    180×6
    SP training max 95#
    62×5
    72×5
    82×4
    8min. AMRAP. 3 rds +4 reps
    Shoulders were very tired

  2. lindsay says:

    deadlift baseline 235#
    155# x 5
    175# x 5
    200# x 5
    shoulder press baseline 77#
    50# x 5
    58# x 5
    67# x 5
    oly WOD
    Snatch
    103# 1-1
    107# 1-1-1-1-1
    87# 2-2
    C+J
    120# 1-1-1-1-1
    110# 1-1
    95# 2-2
    High Bar BS
    155# X 2
    140# 2-2

  3. Tara Ross says:

    6:30pm class
    ‘Mind Eraser’ 8 rounds RX’d

  4. Liz Miller says:

    DL Baseline 170
    110×5
    130×5
    145×6
    SP Baseline 65
    42×5
    47×5
    55×3

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