Monday, December 9, 2013

12.9.13


A. Snatch 3x 60, 70, 75, 80, 85, 90%
B. Clean 3x 60, 70, 75, 80, 85, 85-90%
C. Drop Snatch 5x3 (heavy as possible)
D. Snatch pull 5x (-10, 100%, +10lbs) 
E. Below the knee snatch pull 5x (-10, 100%) + alt DB press 3x10 (1 arm up)
F. Wt. Hip extension on GHD 3x10 + Wt Sit ups 3x12
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1 comment:

  1. AnonymousDecember 17, 2013 at 8:56 AM

    A. 55, 65, 70, 75, 80, 85
    B. 75, 90, 95, 100, 110, 115
    C. 70, 75, 75, 75, 80
    D. 80, 90, 100
    E. 80, 90 20lb DB
    F. 20lb DBs

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