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WOD Archive - December 2014

Monday July 6 2009
coach chad working on tech in toronto! great coach and trainer!!!
monday:

1. muscle snatch: medium weight x 1

2. 2 pos snatch: work up to med weight. then take 90% of that 2 reps x 1, 85%x2x3, 80%x2x2. if you fail with the mid-thigh snatch use that weight for your down sets. remember i count the 2 pos as 2 reps, not 4 reps. 1 from floor, 1 from mid-thigh.

3. fs: heavy single x 1, 90%x1x2, 85%x2x3 (use the heavy single as the max weight)

4. ab work and core work. (suggestions: kb sn+ohs+sotts press x 5 on each side. or kb sn+turkish get up x 5 on each side)



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