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9/24/2012 4:36:49 PM - Steve Pulcinella
Crossfit clinic and Monday training

This past Saturday my wife and I teamed up for the first time ever and put on a small clinic on Olympic lifting. We were hired by my buddy Bill Shiffler to come to his place Crossfit Renaissance in Philly and coach about twenty people on the finer points of the quick lifts. It went remarkably well, my wife Jalaine is a really good technician of the lifts and really knows how to coach them well, where as I am more of a communicator, motivator and comic relief. We were like Martin and Lewis, and beauty and the beast all rolled into one. All the folks that attended left there as better lifters than when they came in and had a good time, that was our main goal. If anyone in our area wants to book us to run a four hour clinic just get at me through here.

The cortisone shot I had in my shoulder finally feels like it kicked in and I did a little flat benching to test it out. I was pretty shocked that I was able to do what I did today without much pain at all. I just started feeling a twinge on my heaviest set but I’ll take that as a win. It just felt good to push a little weight again. Hopefully I can get myself back to some bigger lifts again soon.

Bench press:
135x12
135x12
185x12
225x12
250x5
275x5
300x2
315x1 (very easy, stopped there)
255x8
255x10
255x12

Dumbbell flyes: 5 sets till failure

Superset- triceps kickbacks/dumbbell curls: 4 sets till failure (I saw that Kroc did kickbacks the other day in his log so I figured they can’t be all that gay if he was doing them. My triceps are actually cramping as I type this from them.

Superset- overhead dumbbell extensions/reverse barbell curls: 4 sets till failure

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