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Wednesday 6.26.13

26
Jun

Wednesday 6.26.13

MAX WEEK: DAY 3

Warm-up/Mobility:
Coaches Choice 5min time limit
Please arrive early if you need extra warm-up/mobility time.
Strength:
1) 15min to establish a 1RM Snatch
2) 15min to establish a 1RM Back Squat
No more then 3 heavy attempts.
Work within your skill set for the Snatch
You must have 2 spotters for heavy attempts on Back Squat, see video below.
 
Notes:
 
The clock will be running for these lifts and strict adherence to the time will be implemented by the coaching staff.
 
Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for. 
Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.
 
Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away form the bar.
Conditioning:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats, 95#(65#)

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