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Monday 6.17.13

17
Jun

Monday 6.17.13

This will be week number 3 leading up to Max Week. Things will basically look the same (in regards to the movements), however the percentages will look like this: 65%, 70%, 75% and 80%.
Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business. I would highly recommend showing up early so you can work on any extra mobility.
Later this week we will post the schedule for Max Week so you can plan your week accordingly. If you are on a limited day membership we will be allowing you to attend as many classes during that week so you can establish maxes in most lifts.
Also we will be posting the 4th of July week schedule soon. Keep an eye out.
-Coach Orion
Warm-up/Mobility:
Coaches Choice 10min time limit
 
Strength:
1) 3 Cleans (full squat) + 1 Jerk (split) 1×65%, 1×70%, 1×75%, 1×80%
In other words 3 Cleans + 1 Jerk at 65%, 3+1 at 70% and on……
Warm-up with 3 sets of the complex first. Work within your skill set and the percentages, keep the weight manageable and form spot-less
2) Front Squat 4×65%, 4×70%, 4×75%, 4×80%
Minimal warm-up will be required due to the cleans, 1 to 2 sets at most.
 
25min time limit for parts 1 and 2.
 
 
Conditioning:
“Annie”
50-40-30-20-10
Double Under or Tuck Jump
Sit-up
 
Notes:
 
Single Under’s will be allowed, rep sequence will be 150-140-130-120-110 

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