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Tuesday, 07.08.14

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Image 14

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Hang Power Clean 5×3 @ 85% of 1 RM from last Tuesday

Conditioning

"Quarter Gone Bad" 5 rounds for total reps of: 135/95 pound Thrusters, 15 seconds Rest 45 Seconds Weighted pull-ups, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds

Monday 7-7-14

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Today starts our third programming cycle! We will be focusing on pulling (1st, 2nd, 3rd, and combinations of those) this month, but we won't stray far from the speed under the bar work we have been hitting hard over the past month. Awesome job to all of you who hit some new PRs last weekend! If you were unable to make it Saturday, can you let me know your numbers/new maxes? I'm keeping a record to try to track your progress. A1) Heaving snatch balance - 2.2.2.2.2 <<try to end close to 1RM snatch A2) Snatch DL, 3 seconds down, snatch pull - 2@95%, 100%, 105%, 110% B) Front squat - 5x5 @ 75, 75, 80, 80, 85% of 1RM ** perform 1 Spider-Man complex each leg during rest period between each set C1) 6 min AMRAP: 5 ring rows, 5 push-ups C2) 3 min dead bug work as a group (group bonding, because I'm into that)