Class Schedule
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Friday 9/23/16

Warm-Up Dynamic warm-up of coach’s choice + 3rnds: 3 Push Press’s (empty barbell) + 3 Jerk drops (PVC) + 3rnds: 5 Muscle Cleans + 5 Front Squats *Light loads + (Hang Power Clean + Push Jerk or Push Press if…

10/13/14 Monday

Performance A. Front Squat; 
5 reps x 5 sets, rest 2min *Same weight all sets   B. Every 20sec for 10min: 1 Clean & Jerk (135/95) *Advanced do 1 rep every 10sec for 5min   C. Row 1000m or AirDyne…

12/9/13 Monday

Performance A.  “Grace” For Time: 30 Clean and Jerks (135/95)   B1. DB Walking Lunges – drop sets; 9, 12, 15/leg, rest 1:30 rest *start heavy and decrease slightly each set B2. Ring Rows @ 20×0, 6-9 tough reps x…

7/4 Wednesday

“Grace” For time: 135/95 pound Clean and Jerk, 30 reps OR “Isabel” For time: Snatch 135/95 pounds, 30 reps