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Wednesday October 2nd - Week 4 of 12

Warm-Up

- 200m Jog

- Burgener PVC Warm-up

 - 3 Kick-ups to the wall w/ 5 sec hold

2x

- 5 OHS with empty barbell

- 5 High Hang Snatches

- 5 Hang Snatches

- 5 DB Cleans

 

A. Snatch Skill Work-

EMOM 15 minutes - add weight from previous week as skill improves

- Minutes 1 - 5: 2 Snatch Balance

- Minutes 6 - 10: 2 Wide Stance (no Foot movement) High Hang Snatches

- Minutes 11-15: 2 Hang Squat Snatches (Increase weight from last week while still maintaining speed)

 

B. Practice Day - For Quality Reps:

12*9*6*

- DB Cleans

- HSPUs

*200m Run


After Class Strength and Conditioning

Strength:

3-0-3 Tempo Back Squat

8 Reps @ RPE 6

8 Reps @ RPE 7

8 Reps @ RPE 8 x 3 sets

 

Body Building/Conditioning:

DB Tricep Press

3 sets of 12-15 Reps @ RPE 8

 

Midline:

3 sets 20 reps - Bicycles (4 count = 1 rep)

 

*Note:

• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.



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