DCF Weds

The team finished in 17th place in the open and qualified for regionals. In the next few weeks that rank will actually improve as athletes who are going to regionals as individuals will have their scores stripped from their team scores. On April 14th team scores will be recalculated and invitations to the top 30 teams will go out.

Shifting gears to training for regionals now. TBD what the final team roster looks like. Lots of competition for a few spots.

I finished the open in 291st place in the Mid Atlantic, 4th overall in the gym. To give you an idea of how competitive our region is, I would have placed 205th in the South West and 65th in Asia.

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6 sets of:
1.1.1 Conventional Deadlifts (3 deadlift singles, drop and reset between each rep)

315-345-375-375-375-375

I think I've done 400x3 touch and go, these felt heavy today

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5 Rounds for weight, not time:
5 RDLs (use straps)
7 High Bar Back Squats
9 Strict Toes to Bar
12 Alternating Walking Lunges

RDL:
305-355-355-355-355

HBBS:
5x255

Lunges:
165-175-185-185-185

This was tough, fun to be lifting heavy shit again though.

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"Elizabeth"
21-15-9:
Power Cleans
Ring Dips

5:00 - closed out each round of cleans with a few singles, dips got harder than anticipated, closed out each round with a few doubles

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Not for time: 100 Banded Rows
5-7 minutes: Smash Front of your shoulder and Pecs
5-7 minutes: Smash your rotator Cuff

Completed + oblique work