Wednesday 8.23.17

A few more Testers:

*NOTE: Saturday we will be closed unless you want to hit a few reps in from 7-8am only done by 8am PROMPTLY ¬†ūüėČ

A. Overhead Squat – 1RM

B. Hang Power Clean – 5RM

C. Max Sorenson Test  @ 20/33% of BW

  • Ladies 20%
  • Guys 33%

 

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Monday 8.21.17

A Few testers –

Warm up : 20m

Front Squat – 1 RM

Push Press – 1 RM

Broad Jump – 1 RM

Plank Hold with weight Max Time

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Saturday 8.19.17

Max Out Day !!!

  • ‚óŹ ¬†Back Squat – MAX!
  • ‚óŹ ¬†Snatch – HS
  • ‚óŹ ¬†Clean & Jerk – HS
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Thursday 8.17.17

  1. Technique Primer : Tall Clean – 5×3
    • ‚óŹ ¬†Power Snatch – (70%x1, 75%x1) x 3
    • ‚óŹ ¬†Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

      -Plank – 3 x 30 sec

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Wednesday 8.16.17

  • ‚óŹ ¬†Snatch – 70%x2, 75%x2, 80%x1 x3 SETS
  • ‚óŹ ¬†Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1)
  • ‚óŹ ¬†Snatch Pull – 85%x2, 90%x2, 95%x2
  • ‚óŹ ¬†Front Squat – 70% 5X2

    -Back Extension – 3×10

    -Hanging Leg Raise – 3 x max

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Tuesday 8.15.17

  1. Technique Primer : Tall Snatch – 5×3
    • ‚óŹ ¬†Power Snatch – (70%x1, 75%x1) x 3
    • ‚óŹ ¬†Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

      -Plank – 3 x 30sec

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Monday 8.14.17

  • ‚óŹ ¬†Back Squat – 95% 3×1
  • ‚óŹ ¬†Snatch – 70%x2, 75%x2, 80%x1, 85%x1 x3 SETS
  • ‚óŹ ¬†Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
  • ‚óŹ ¬†Clean Pull – 85%x2, 90%x2, 95%x2

    -Back Extension – 3×10

    -Weighted Sit-Up – 3×10

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