March 6 2020

A. Power Snatch + High Hang Squat Snatch; 10 complexes w/:45 seconds rest between; technical load

B. Split Position Press; 5x5; rest 60 seconds bet sets

C. Single Leg Goodmorning; 10-12 reps/side, x3 sets

D. DB RDL: @3311; 10-12 reps, x3 sets

C2B Gymnastics Testing

A. 1RM weighted pullup (include bodyweight in score) i.e. if I weight 180 and I attatched 120, my score = 300#

B. Max Rep unbroken strict pullup

C. Max Rep unbroken C2B pullup


A-D should be lighter loads. A&B should be about positioning, C&D should be about keeping strict to temp


Split Position Presses only have carry over if we're in the proper position.

1) Weight needs to be distributed 50/50 front to back. ask yourself if youre even before lowering the bar for the next rep.

2) front heel should be directly underneath front knee. this would mean the front shin is vertical.

3) back knee should be bent. the over wellming majority of world champions bend the back to to allow for less movement of the front foot.

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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