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13
Dec

121213 Thursday

Skill – Strength:    (40min)

  • (Sn) Snatch                       heavy single     75%  1  x  5      1 min rest
  • (C&J) Clean & jerk            heavy single     75%  1  x  5      1 min rest
  • (PBS) Pause back squat   heavy triple       
    • 3 sec pause in bottom; NO bouncing
  • (GM) Good morning (straight knee)           
    • 3 x 8
    • Tempo  x   3(d) – 0(h) – 2(u) – 0 (r)**
    • feel out weight, approx 20-25% of BS

**

(d) down motion

(h) hold

(u) up motion

(p) pause

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