Thursday 12.8.16

A. Snatch 1×1@50% 

B. Clean and jerk 1×1@50% 
Get some rest, eat well and be prepared to max out tomorrow !!!! 

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Friday  12.9.16

IN HOUSE OLY COMPETITION 🏋🏻

Warm up at 5:30 PM

Competition will start at 6:45 PM

***Come prepared with your opening numbers

***Remember there are NO press outs in either lift

A. Snatch one rep max

– you will have three attempts to max out 
B. Clean and jerk one rep max

– you will have three attempts to max out

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Wednesday 12.7.16 

Remember we are deloading for our

 IN HOUSE OLY COMP THIS FRIDAY NIGHT !!! Everyone try to be there🙂

A. Snatch 1×1 @ 75%
B. Clean and Jerk 1×1 @ 70% 

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Monday 12.5.16

A lot of warm up !! Come prepared to roll out get Loose and hit these 1Rm ! 

We will also be moving through some clean and jerk skill work tonight :) 
A. Front squat -1 Rm 

B. Push press – 1Rm 

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Saturday 12.3.16 

A. Back squat 

1RM 
B. Clean & Jerk (HEAVY AND FAST) 
3×1

C. Jerk + Overhead split squat 

3×1

D. Clean from hip 

1Rm 

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Supplemental Day 12.1.16 

A. Snatch Push Press 3×1

B. Snatch + OHS 

3×1+1

C. Snatch High Pull from above knee 

3×1

D. Snatch Grip Deadlift 

3×2

E. Front squat 

5×2 

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Wednesday 11.30.16

A. Press from split 3×1

B. Split jerk 

3×1

C. Clean with pause above the knee 1s 

1RM 

D. Clean pull 

3×1 
E. PULLING 

3-5 sets Max ring rows 
3-5 sets Max Bodyweight Pull ups 

Weighted Pull up 5 RM 

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