9/15/2017

9/15/2017

Workout of the Day:

1) Coach Led Warm-up

2) Snatch 5-5-3-3-1-1-1-1-1 Reps increasing weight each set looking for a new 1RM by the last set

3) 5 Rounds for working time of
3 Snatches using 85% of todays heaviest lift
20 Horizontal hops over the bar
3 Snatches using 85% of todays heavies lift

Rest 90 Seconds between rounds


4) Mobility/Stretching


Competition Programming:

1) Back Squat
1x6@ 67.5%, 1x4@ 72.5%, 1x2@ 77.5%, 1x6@ 72.5%, 1x4@ 77.5%, 1x2@ 82.5%, 1x6@ 77.5%, 1x4@ 82.5%, 1x2@87.5%

2) Front Squat
1x12@ 72.5%

3) Complete as a descending ladder form 10-1 Reps of
KB Clean to thruster alternating Arms 70/53
Double Unders x10

4a) 3x60 Second plank hold
4b) 3x60 Second side plank each side

5) Mobility/Stretching

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