Monthly Archives: September 2016

Saturday 10.1.16 

1 RM DAY !!!  WISHING Adam, James, Mallika & A Bell the best at their OLY COMP 🙂 🏋🏻 1 RM SNATCH  1 RM CLEAN AND JERK  Be prepared with your three attempts  – we will warm up with mobility … Continue reading

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Wednesday 9.28.16

Snatch, Clean and Jerk, Back Squat A) Snatch 15 minutes to establish heavy single for the day B) Snatch Light Work 4 Rounds  Every minute on the minute Snatch x 1 @ 65-70% of Snatch Opener C) Clean and Jerk … Continue reading

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Monday 9.26.16

This will be our DELOAD WEEK  Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) 2 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max  C) Clean … Continue reading

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Saturday 9.24.16

ONE WEEK FROM COMP and 1RM’s!!! A. Snatch  Work up to your opener or 93% of your max Snatch B.  Clean and Jerk Work up to your opener or 93% of your max Clean and Jerk C.  Front squats  1×1 … Continue reading

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Wednesday 9.21.16

Remember these Heavy Singles should be without fail !  A.  Snatch  15 minutes to establish heavy single B. Snatch light work  4 Rounds  Every minute on the minute Snatch x 1 @ 75% of today’s single C.  Clean and Jerk  … Continue reading

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Monday 9.19.16

Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) 3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max  C) Clean and Jerk 15 minutes to establish … Continue reading

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Saturday 9.17.16

A. Snatch waves  Use percentages off of your best single for the week Every 90s  (85%x1, 90%x1) x 3 B.  Clean and Jerk Wave  Use percentages off of your best single for the week Every 90s (85%x1, 90%x1) x 2 … Continue reading

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