Chief is over...now some mobilization and posterior chain work!!!
First we need to mobilize what we worked yesterday...that means GOOD warm-up
WU ~
Roll / Move
500m Row + 9 Spidy & Reach + 9 Walkouts
350m Row + 7 S&R + 7 WO
200m Row + 5 S&R + 5 WO
BB Warm-Up
DEADLIFT (old-man Strength)
With a 10min Running Clock...
Work to a 3-REP (touch-n-go) Deadlift...get to heavy set (no max)
OASIS
3 RFT ~
500m Row
12 Deadlift (275/185)
18 TTB
CA$H-Out
3 Supersets:
10 DB Bent Row (Left)
20 Band Pull Aparts
10 DB Bent Row (Right)
20 Band Pull Aparts
*60-90s Rest b/t Supersets
Jones ~ Came in and mobilized...her back is not doing well...stiff, sore...
STAN ~ XX / Did Oasis...did not see his time, but was doing well...
Halbur ~ 295# / 13:53 (205/knee lifts)
tb ~ 365# / 13:23 (Rows~1:58/2:01/2:05 / 6-3-1-1-1 [1&2] 8-1-1-1-1[3] / 18's UB) / $$ done...
Give joy to your servant, O Lord, for to you I lift up my soul.
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