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Mindset:
“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
–Henry Haskins
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Nutrition:
Bromelain is an enzyme found in pineapple. It is used for reducing inflammation… great for arthritis or sore joints. So eat some delicious pineapples
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Movement:
A. MWOD:
Crossover Activation Incline + (8 reps, 2 sec pause at end range)
Crossover Activation 90/90 (8 reps, 2 sec pause at end range)
Front rack stretch
B. Skill:
5 min PC tips/ drills,
5 min PU tips/ drills
*Key faults on PC: no getting full hip ext, landing with knees forward vs butt back, slow elbows
**Key faults on PU: elbows out, loose core/ worming, lacking full ROM (chest to floor/ full lock out)
C. WOD:
“The Chief”
Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute, Repeat 5 times
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Recovery:
Crossover Recovery Incline + (10 reps, 6 sec negative)
Crossover Recovery 90/90 (10 reps, 6 sec negative)
Pec smash/ quad smash
