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Sunday, June 22, 2014

Friday, June 27, 2014

Please include pistol practice in warm up.  10 reps x 3 sets supersetted with 20 sec chest to wall and shins down the wall shoulder openers

A. Every 90 seconds, perform 1 power clean and 4 power jerks @ 70-75% of your 1RM clean and jerk.  Very advanced folks might be closer to 65-68%. x 5 sets (stay at same weight).

If you are very new to the movements, do the following:
1 power clean plus 5 push press or push jerk (ask your coach which is more appropriate for you). You will go up in weight with each set.  



C. Shuttle sprint 30 meters
    push ups x 10/15
    Rest 60 sec.
    5 sets



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