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MONDAY 4.3.17


MONDAY

PREP SESSION: AIR SQUAT

OLY: SNATCH EVERY 1:30 2 SNATCHES X10 *ASCEND TO HEAVIEST LOAD

STRENGTH: BACK SQUAT EVERY 3:00 10 BACK SQUATS @ 55% X3

SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS)


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FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD P

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