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WOD Archive - November 2014

Monday July 30 2007
these are the athletes that i did a 1 day seminar for in seattle, wa.
monday:

1. snatch: work up to a heavy single. take 90% of that weight x 1 x 2 sets. take 85% of the heavy single x 1 x 4 sets.

2. sn pulls: 100%x3, 100%+5 kg x 3 x 2 (work speed in the 2nd pull)

3. sn pp: 5 x 5

4. back sqt: 60%x5, 65%x5, 70%x5m 75%x5, 80%x5

5. core work.



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