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Monday 8-5-2013

4
Aug

Monday 8-5-2013

Happy Birthday JW!!! (today!) and Brand-O (yesterday) and Wade (Saturday!)

 

Workout of the Day
Front Squat Cluster (3.3.3) x3 10 seconds rest between, add weight each set

then
10-1 Burpee Box Jump
1-10 KB Swing 70/55

Advanced Oly
Back Squat – 60%x3, 70%x3, 80%x3, 85% x 3 x 2
Snatch – 60%x3, 70%x3, 80%x3, 85%x2
Clean & Jerk – 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)
Snatch Pull – 90% x 4 x 4
Press – 4 x 5

Strength Oly
Snatch – 60%x2, 65%x2x2, 70%x2x3
Snatch Pull – 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat – 70% x 3 x 5

Nutrition Challenge ends this Saturday!!  Bodyfat truck will be here for retest and we will take photos at 11:00!

1 Response

  1. Lily

    And don’t forget- the winner of the challenge wins a FREE month at Alpine! First time this has ever been given as a prize!!!! Make the last week count!!!

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