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Week of March 17th
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Day 1 – Heavy
Push Press. 5 x 5, add load from last week.
Weighted Pull-ups. Work up to a heavy single. It only counts if chin gets over the bar. 10:00.
Weighted plank. Accumulate 5:00 total.
Handstand work. Spend 10:00 working on being inverted. Work on the handstand walk, handstand hold, press from frog stance, etc.
Day 2 – Light
Spend 15:00 on the following complex:
1 Power clean + 2 front squats + 1 jerk
Snatch balance. As with last week, add load and work up to a set of 3 in 10:00.
Reverse hyper – light
Day 3 – Light
Back Squat: 10 x 2 @ 55% 1RM.
Hang Power Snatch: Work up to a moderate double in 15:00. Moderate in that the load isn’t so heavy that from deviates.
GHD Sit-ups. 4 x 15.
EMOM for 10:00: 10 wall balls, 20#/14#
Day 4 – Heavy
Deadlift: work up to a heavy 3 in 15:00.
Jerk. Work up to a heavy single. Take 15:00 for this, and use racks or blocks.
Bent row. 5 x 5, heavier again.
Reverse Hyper. Light for rehab.
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