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THURSDAY 4.6.17


THURSDAY

PREP SESSION: STRICT PULL UPS AND GYMNASTIC KIPPING

STRENGTH: FRONT SQUAT EVERY 1:30 5 REPS @ 70% X5

OLY: CLEAN & JERK EVERY 2:00 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 JERK X7 *ASCEND TO HEAVIEST LOAD

WORK CAPACITY: BUTCHER PUSH EVERY 4:00 X4 *ATHLETE CHOOSES LOAD


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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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