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Wednesday May 8th - Week 7 of 8

Warm-Up

- 2 minute easy row

- PVC Shoulder Warm-up

- Burgener Warmups

2x

- 5 Wide Grip Presses with Empty Barbell

- 5 OHS

- 5 Scap Pull-ups

- 5 C's and D's

 

A. Snatch - 15 EMOM - If movements felt good increase weight from last week otherwise maintain or lower weight

-Minutes 1-3: 1 Snatch Drop + 1 Snatch Balance

-Minutes 4-6: 2 Snatch Pulls

-Minutes 7-10: 1 PS + 1 HSS

-Minutes 11-15: 1 Squat Snatch (Continue to build from last week, no more than 80% of predicted max)

 

B. Competition Day - For Time

Each round start with 30/20 Cal AB/Row

21-15-9

- OHS (65/45)

- Pull-Ups

 

After Class Strength and Conditioning

Pendlay Rows

Myo-Reps

14-16 reps @ RPE 8

3-5 Reps

 

Nordic Hamsting Curls

12-15 Reps x 4 sets

 

Tabatta Arch Holds - Hold a PVC in the Overhead position while in the arch

-20 sec hold with 10 sec rest 8 Rounds

 

*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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