Fargo Barbell Week of 11/14/16

November 14, 2016

Monday 11/14/2016 (Class with Coach Thuy at 6:30pm)

Clean & Jerk 

 

3-3-2-2-1-1-1

 

Bulgarian Split Squat

4x8/side @ 30-35% of Back Squat

 

Clean High Pulls

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90-95%

 

 

Tuesday 11/15/2016

Low Hang Snatch + Snatch

6x1 @ 75%

 

Push Press

3-3-2-2-1-1-1

 

Wednesday 11/16/2016

Hang Clean

4x2 @ 80%

 

4 sets:

10 Back Extensions w/weight

10 Hip Thrusts w/pause at top (add weight)

 

Thursday 11/17/2016 (Class @ 6:30pm with Coach Jess)

Snatch

3-3-2-2-1-1-1

 

Pause Front Squat (7 count pause)

5x3 @ 60%

 

Windshield Wipers

4x10 AHAP

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