Friday 12th July, 2019

AM SESSION:

OLY Development:
Light and technical focus.
Every 0:20 x 5mins
1 squat snatch w/ 2 sec pause in the catch.

Working sets:
4 x 1 . 1 + 1 Power snatch + OHS (cap at 90% max)
(2 power snatch + 1 OHS)
3 x 1 . 1 . 1 Muscle snatch
(drop and reset between)
4 x 1 + 1 Snatch lift off + Snatch pull, 90%
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Movement:

AMRAP 12:
400m run (2:00/ 400m pace)
20 walking lunges
10 Strict HSPU
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PM SESSION:

Back Squat:

0-8mins:
Establish a 35RM Back squat, 65-75%

8-12mins
35 back squats, -10kg

12-16mins
35 back squats, -20kg

All sets are unbroken.
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Accessories:

1 x ME Unbroken strict muscle ups
-
5 x
250m row
75% strict muscle ups
Rest as needed.
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Work:

10-9-8-7-6-5-4-3-2-1
DB squats, 2 x 22/ 15
Ring Dips

CAP, 10mins.

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