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Friday 8-9-2013

8
Aug

Friday 8-9-2013

Workout of the Day
500 Meter Row
then
Floor Press
3×5
then
For Time:
5 Wall Walks
15 Abmat situps
3 Wall Walks
20 Abmat situps
1 Wall Walks
25 Abmat situps

Advanced Oly
Front Squat – 60%x4, 70%x4, 80%x4, 85% x 4 x 3
Snatch – 60%x2, 70%x2, 80%x2, 85% x 2 x 2
Clean & Jerk – 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 2
Clean Pull – 85% x 4 x 4
Good ;Morning – 4 x 8
then
3 sets; no rest:
10 Pull Ups
10 Dips

Strength Oly
Clean & Jerk – 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Clean Pull – 90% (of cln) x 2 x 2, 95% x 2 x 2
Front Squat – 70% x 2 x 5

Saturday: 10:00am re-test Bodyfat Truck starts at 10:00am retake of Pics start at 11:00!!!
 
 

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