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| checking overhead position |
tuesday
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 75% of best pwr snatch x 3 reps x 5 sets.
2. pwr cln + pp + pj + jerk: work up to 70%x1=clean+1=pp+1=pj+1=jerk x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.
CROSSFITTERS
REST DAY
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