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Wednesday 2/11/15


Wednesday 2/11/15

“Weightlifting Wednesday”

  • Snatch Pull + Snatch – (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean + Power Jerk + Jerk – (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Back Squat – 3RM; 95%x3, 90%x3

– OR –

Back Squat

Find 5RM

– then –

15 minute EMOM

Min 1; 7 Back Squats @70% of 5 RM

Min 2; 25 Abmat Sit-ups

Min 3; Shuttle Sprint (10m out & back, 20m out & back, 10m out & back)

*Both hands and chest have to touch the ground on the out & backs

Note from the Coach;

The Open is only 2 weeks away!! You need to get signed up, and we encourage everyone to take the judges course too. The more judges we have the bigger heats we’ll be able to run. You as competitors will have a better idea of whats expected in regards to movement standards. If you don’t want to do the workouts, but be a part of the fun, you to can take the judges course and help out that way.

It’s right around the corner, time to get ready!