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Friday 8.11.17

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Olympic.
A. EMOM x 10
1 Squat Snatch – 90-95% 1RM

Conditioning.
5 rounds for time of:
200 meter DB Farmers Carry
20 Single Arm DB Overhead Squats –> DB Front Squats
10 DB Deadlifts
Weight for all movements: 55/35 –> 45/25 –> 35/20
*17 min cap

Weakness Work.
Choose one:
GYMNASTICS
EMOM x Ring Rows
*Note – week #18 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, TAKE YOUR FEET OFF THE BOX AND FINISH THE REPS ON THAT MINUTE.
Link for instructions: 048 Gymnastics Progression

OR

CONDITIONING
E:30 x 15 Intervals
5/4 Cal row sprint

Competitor.
*Week 8-Day 5*

Strength.
A. EMOM x 9
Front Squat
3×3 – 70% (Standing on Risers)
5×2 – 82.5%
1×2 – 100% (attempts)

Accessory –
B1. DB Incline Bench Press – 3×15 (AHAP)
B2. Hip Extension* – 3×20
*See Video Below

Olympic.
A. EMOM x 10
1 Squat Snatch – 90-95% 1RM

Conditioning.
5 rounds for time of:
200 meter DB Farmers Carry
20 Single Arm DB Overhead Squats
10 DB Deadlifts
Weight for all movements: 55/35
*17 min cap

Skill.
EMOM x Ring Rows
*Note – week #18 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, TAKE YOUR FEET OFF THE BOX AND FINISH THE REPS ON THAT MINUTE.
Link for instructions: 048 Gymnastics Progression