Oly
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Nov 20th, 2019

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Wednesday 11/20 – OlyWOD

A) Hang Snatch Below the Knee 65% (2×3) 70% x3 75% x3 80% x3 B) Hip Clean & Jerk 55% x4 60% x3 65%x3 70% x3 80% x3 C) Max Hollow Hold 3 attempts D) Max Pushups 3 attempts

Nov 14th, 2019

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Thursday 11/14 – OlyWOD

Schedule Update Oly has been switched to Thursday night this week only. A) Snatch Balance + OHS (1+1) 65% x 3 65% x3 70% x3 80% x3 85% x3 B) Hang Clean & Jerk 60% x4 65% x3 70% x3 75% x3 80% x2 C) Snatch Pull 80% (2×3) 90% (2×3)

Oct 30th, 2019

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Wednesday 10/30 – OlyWOD

A) Power Clean + Hang Power Clean 5 (1+1) B) Strict Press 5-5-3-3-1-1 C) Jumping Squat 3×5

Oct 16th, 2019

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Wednesday 10/16 – OlyWOD

A) Hip Power Snatch 3-3-3-3-3 B) Overhead Squat 4-3-3-2-2 C) Banded Lat Pulldown 3 x Max Reps

Oct 9th, 2019

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Wednesday 10/9 – OlyWOD

A) Clean 1-1-1-1-1-1 Note: Max load 90% of best clean. B) Back Squat 5-5-5-5-5 C) Kettlebell Sumo Deadlift High Pull 3×10

Oct 2nd, 2019

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Wednesday 10/2 – OlyWOD

Snatch Pull + Power Snatch + Overhead Squat 5(2+2+2) B) Tempo Front Squat 3-3-3-3-3 Note: 3-second descent, 3-second hold in bottom, fast assent Bentover Row w/ Barbell 3×8

Sep 25th, 2019

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Wednesday 9/25 – OlyWOD

A)Clean + Hang Clean + Jerk 5(1+1+1) Note: Working range 60-80% 1RM C&J B)Clean Pull 5×1 Note: Working range 85-110% 1RM C&J C)Jumping Squat 3×5 Note: Max load 95/65

Sep 18th, 2019

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Wednesday 9/18 – OlyWOD

A)Muscle Snatch 4×2 Note: Working range 50-60% 1RM B) Snatch-Grip Push Jerk 3-3-2-2-1-1 Note: Working to 100-110% of 1RM Snatch C)Back Squat 2-2-2-2-2 Note: Working to a two rep max! Get heavy!

Sep 11th, 2019

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Wednesday 9/11 – OlyWOD

A)Hang Power Clean + Push Press 5(2+3) Note: Working range limited by push press! B)Clean Liftoff 4×2 with 2 second pause below knee C)Loaded Good Morning 5×5 Note: Max load 95/65

Sep 4th, 2019

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Wednesday 9/4 – OlyWOD

A)Snatch Balance 3-3-2-2-1-1 Note: Working to 100% 1RM Snatch B)Snatch Pull from Hip 4×3 Note: Working Sets 80-95% 1RM Snatch C)Front Squat w/ Pause 5×3 w/ 2 second pause each rep Note: Working range 60-80% 1RM FS