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Suite 101 building #7
Gilbert, Arizona 85295
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Olympic Lifting

Thursday Barball

Barbell Training of the day Pwr Clean + Full Clean 60% 1+2 65% 1+2 Snatch Balance 60% 3,3,3,3 Muscle Snatch 50% 4 55% 4 60% 3,3 Push Press 70% 5,5,5,5
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Wednesday Barbell

Wednesday Barbell Training of the Day 1. Power Snatch+Snatch 70% 2+2, 2+3 75% 1+2, 3+1 80% 1+1, 2+1 2. 1st pull practice- clean 6 sets of 6 with pause above knee 3. 10 min EMOM Odd: 7 box jumps-challenging height Even: 5 clean pulls (TNG)- 80%
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Monday Barbell 020915

Monday: 2/9/2015 1. Power Clean+Power Jerk 70% 2+3 , 3+2, 2+2 75% 1+2, 1+1 80% 2+1, 1+2 2. Snatch-grip RDL 90% 4.3.4.3 100% 3.2.3 3. 10 min EMOM Odd: 5 strict pull ups/5 strict dips Even: 4 (TNG) Power Cleans @60%
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Monday Barbell 120114

Barbell Training of the Day Power Clean+Push Press 70% 3+3; 2+3 75% 3+2; 2+3 80% 2+2; 2+2; 2+2 ;2+2 Reverse Planks: 5 x 45 seconds Good mornings: 5 x 10 Position/Mobility Work
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Monday Barbell

Barbell Training of the Day Power Clean 70% 2.2 80% 2.2 85% 1.1 75% 1.1 85% 2 95% 1 Rack Jerk 75% 3.2.3 80% 2.2.2.2 Broad jumps Box jump overs 5×5 barbell squat jumps
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Wednesday Barbell

Wednesday Barbell Training of the Day Clean Pull from a deficit 85% 3.3.4.3.4 Muscle clean from a deficit 45% 3.3 50% 2.3 Pull practice Clean: 4×5 40% Snatch: 4×5 40% Bodybuilding Dips-4xfail Pull ups-4xfail Rows-mod heavy-4×7
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Monday Barbell 111014

Monday Barbell Training of the Day Snatch pull from deficit 85% 3.3.4.3.4 Snatch high pull 80% 4.4.4.4 Jump squats 60% 3.3.3.3 Box jumps 4×4 max height
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Wednesday Barbell

Barbell Training of the Day Snatch: 75% 3.3 80% 2.3 85% 2.2 80% 2.2 85% 1.2 90% 1.1 Lunge holds: 6×25 seconds w/80% of jerk Dips 4xfailure Leg raises 10.10.10.10 Post your scores to the Whiteboard.
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Monday Barbell 110314

Monday Barbell Training of the Day Clean: 75% 3.3 80% 2.3 85% 2.2 80% 2.2 85% 1.2 90% 1.1 Strict press 65% 7.7.7.7.7 weighted push ups 4xfail Pull ups 4.4.4.4 Post Scores to Whiteboard!
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