Mon. Nov 5, 2012: She-devils make a statement in Sacto!

From DCF Powerlifting Coach Mark : “Laci wins the Bench Only division and wins $100! Sara wins the heavyweight division and $260 worth of sports clothing and protein! Tami sets SPF records for all of her lifts in her age group! DCF strikes again!!!”


Mobility:  Shoulder Mobility


Skill Practice Warm Up:  None (extra jerk practice)


Workout:  Split Jerk

3 – 2 – 2 – 2 – 1 – 1 – 1 – 1

Metabolic Conditioning Workout:   “Stuck in the Trenches” – As many rounds as possible in 6 minutes

5 dumbbell strict presses left hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

5 dumbbell strict presses right hand

10 prone to sprint 5m (16.4 feet), chest must hit the deck every time.

*Women’s Rx

Scaling Guide:  3 – 6 rounds

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Compare To:  New workout!


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