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Monday January 7, 2019

6
Jan

Monday January 7, 2019

Mobility/Activation: x 3 sets

a. 5 kb russian swings + 5 goblet squats + 5 overhead press

b. 25 band pull aparts

Strength: clean + front squat + jerk

(1+3+1) x 2 sets

(1+2+1) x 2 sets

(1+1+1) x 2 sets

C: 65%, 75%, 85% of 1RM clean

P: 95/65, 115/85, 135/95

F: weights by feel or as prescribed by coach

Conditioning: For Time

21 Thrusters

9 Ring Muscle-ups

15 Thrusters

15 Chest to Bar Pull-ups

9 Thrusters

21 Pull-ups

C: 115/80

P: 95/65 F: 75/55

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