Fargo Barbell Week of 10/17/16

October 16, 2016

Monday 10/17/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch Doubles

10x2 EMOM 

Start at 65-70%, increase load after every 2-4 successful sets. Aim for no misses. Focus on chest up, finishing the pull. 

 

Low Hang Clean

Work to heavy single

 

Back Squat 

4 @ 7

4 @ 8

4 @ 9

2 down sets

 

Tuesday 10/18/2016

Overhead squat

3RM, 3x3 @ 90% of 3RM

 

Behind the neck push press

10-10-10-10

 

Bent over barbell rows

4x10 at moderate weight

 

Back extensions on GHD

4x10

 

Wednesday 10/19/2016

Power Clean

20x1 EMOM

Add weight after every 2-4 successful sets. Shoot for no misses

 

Front Squat

Heavy set of 2, then 3 down sets

 

Thursday 10/20/2016 (No Class today, gym will be open)

Pause Snatch

3 count pause below the knee. Focus on using the legs, chest up, shoulders still in front of bar during pause.

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

 

Clean 3 Position Liftoff

3 @ 75%

2 @ 80%

2 @ 85%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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