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05.14.2013

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Warm-up Drills
I. Run 400m
II. Snatch Technique & Instruction
III. Mobility

Impact/Focus: Deadlift 5/3/1+ or Snatch 1RM
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Jackie”
Row 1000m
45 x Thrusters (45lbs)
30 x Deadhang Pull-ups

Post scores to comments.

Samy Daghir

3 thoughts on “05.14.2013”

  1. Heavy snatch singles – 105#
    *** Hello, my name is Tom and I am an alphatard – I love the new progression technique, thanks Chase ***

    Choose your own adventure Jackie – 11:09
    I. Row 1000m
    45 x Thrusters (95#)
    30 x Deadhang Pull-ups

    Reply

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