01/20/17: Week 9, Day 3

 

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Leg Program

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A.) Snatch- 1 @70% (3x)/ 1 @ 75% (3x)/ 1@80% (3x). Climb till 3 misses

B.) Clean and Jerk: 1 @70% (3x)/ 1 @ 75% (3x)/ 1@80% (3x). Climb till 3 miss

C.) Back Squat:

Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3

max 1 2″ above, then 95%/1 full depth

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The Program

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A.) Snatch- 60x2/ 70x2/ 80x2/ (85x2 and 90x1)3x

B.) Clean + Jerk-2+2 w/ 60/ +2 w/ 70/ 2+2 w/ 80/ 2+1 w/ 85 (3x)

C.) Back Squat- 60x3/ 70x3/ 80x3/ 85x3/ 90x2/ 95x1/ 80x3 (3x)

D.) Press- 80x3 (4x)

E.) Clean Pull- 90x3/ 95x3/ 100x2 (2x