June 16, 2014 admin


1a. 6×2 Back Squats @ 70-80%, rest :30
1b. 6×5 Pull Ups, rest :60

Notes:  Take 7mins to build up to working weight and 20mins to get the work done.  Back Squats should be near perfect with aggressive drive up each time.  Make Pull Ups challenging!

2. 5x @ 80-90%:

2min Row, rest 2:30

Notes:  Record longest and shortest row.

Competitor’s Program

1. Snatch: 7 Attempts starting at 65%

Notes:  Add after each made lift…if you miss do not add for the next one.

2. Back Squat: 5@75%, 3@80%, 3@85%, 2@90%, 1@95% + 10lbs, rest 2mins

3. For Time:

20 Hang Squat Cleans 115
20 S2OH 115
20 Pull Ups

“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.” – Bruce Lee

3 Stages To Mastering Technical Movements

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