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Saturday’s weightlifting clinic went great. We will be planning another. Let us know if you are interested.


Extra) Strict Pullups 4X5 – Heaviest Possible

1) Front Squat 4X5

2) Against a 3-minute running clock:
400 Meter Run
ME Ground to Overhead (135/95)
3 Minute Rest
Repeat until you complete 30 Ground to Overhead. Record time of completion.

Competition WOD

1) Front Squat 5X1
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part 2.

2) 3-Position Snatch 6X1
(high hang, hang, floor)
Rest as needed

3) Back Squat – 5@65-70%, 3@75-80%, 1@85-90%
Rest 2-3 minutes

4) Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

All percentages throughout this training cycle should be keyed off of your testing week results. If you established a new 1-RM in the last week or two, I would discourage you from using it for the volume sets. You should be able to figure out why.

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