Hey Folks!
Here’s the weekend programming!
Saturday:
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Rest
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Rest
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Back Squats 3×8 @50%
Good mornings 3×8 @ 75/53
21-18-15-12-9-6-3 For time:
Slam Balls
Sit ups
Burpees
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Sunday:
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Rest
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“Opening Day”
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35
5 sets of: 4-Position Snatch
Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
3. Front Squat
A. 3RM
B. 10RM
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Front Squat 5×2 90%
3minAMRAP
5 Thrusters
5 Pullups
1min rest
3minAMRAP
Burpees
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See you in the gym!
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