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Weightlifting 201111-Wednesday

Snatch

1 squat snatch + 2 hang power

4x1 @75% of snatch


Clean

1 power clean + 2 hang squat clean

4x1 @75% of power clean


Snatch grip DL

3x2 @95%


Press

2 strict press + 4 push press w/ neg descend.

4x1 @60-65% of strict press



Accessories

Db arm Single bent over rows

3x8 each arm

Super set w/

Scapula pull-ups

3x12


Weighted Planks

Every 90

4x30 secs

“a choice is effort”

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WEIGHTLIFTING 211124 - WEDNESDAY

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WEIGHTLIFTING 211121 - SUNDAY

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2

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