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January 27, 2020

Muscle Snatch (from Hip/ no legs)

5x5

Snatch Grip PP+ Snatch balance

3+2 @40%

3+2@50%

3+2@60%

3x3+2@70%

BB Good Mornings

6x6

Supinated BB Bent Over Rows

6x8

January 26, 2020

Miniband Lateral Walks

4x 10/10

SL Glute Bridge Holds

4x :20/:20

Seated box Jumps

4x5

Supersets:

A)Bench Press- moderate heavy

6x6 

B)Heavy Renegade Rows

6x6/6

A)BB Good Mornings

4x10

B) Bulgarian Split Squats ( use BB in back rack)

4x 8/8

Anti-Rotation Dead Bugs 3x10/10

January 24, 2020

CONTROL TEST

IF COMPETING TOMORROW...

MOBILITY, then...

Standing Muscle Snatches 5x5 @15-30kg

Snatch Balance + OHS 5x1+2 @ up to 50%

Standing Muscle Clean 5x5 @15-30kg

Jerk +Jerk balance w/ Step 5x1+1@ up to 50%

Roll, stretch, light cardio, nap!

January 23, 2020

IF COMPETING SUNDAY....

Ps

2@50%

2x2@60%

1@70%

Pc+pp

2+2@50%

2x2+2@60%

1+1@70%

4

OH & Rack Carries

3x8/8 SLRDL

Bird Dog Rows

3x 10/10

Banded Dead Bugs

Accumulate 60

IF MAXING OUT ON SATURDAY

MOBILITY, then...

Standing Muscle Snatches 5x5 @15-30kg

Snatch Balance + OHS 5x1+2 @ up to 50%

Standing Muscle Clean 5x5 @15-30kg

Jerk +Jerk balance w/ Step 5x1+1@ up to 50%

Roll, stretch, light cardio, nap!

January 22, 2020

Ps

2@50%

2x2@60%

2x2@70%

Pc+pp

2+2@50%

2x2+2@60%

2x1+2@70%

Pull Ups

Accumulate 40

Deadbugs Accumulate 100

January 21, 2020

CS 

3@60%

2x2@70%

2@75%

1@80%

Ccj

2@60%

2x2+1@70%

2@75%

1@80%

Military Press

4x5

BB Supinated BOR

4x10

January 20, 2020

Cs w/ pause in catch

3@50%

3@60%

2x2@70%

3x2@75%

2x1@80%

CcJ

1+2@50%

1+2@60%

2x1+2@70%

3x1+1@75%

2x1+1@80%

January 19, 2020

CS

3@60%

3@70%

3@75%

2x2@80%

CCJ

2+1@60%

2+1@70%

2x2+1@80%

Elevated SL Glute Bridges

3x10/10

DB Plank Pull Throughs

3x6/6

January 17, 2020

INT

CS

3@60%

2@70%

2@80%

1@85%

4x1@87-95%

Ccj 

2@60%

2@70%

1@80%

1@85%

4x1@87-95%

ADV

CS

2@60%

2@70%

2@80%

1@85%

4x1@87-96%

Ccj 

2@60%

2@70%

1@80%

1@85%

4x1@87-96%

January 16, 2020

PS

3@50%

2@60%

3x2@70%

2x1@75%

PC+ PP

2+1@50%

2+1@60%

2x2+1@70%

2x2+1@75%

DB Box Step Ups

4x8/8

Pull Ups

4x5-10

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