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Sept 18

Refinement – Elbow turnover in Heavy power Cleans A – 5 sets  of complex 2 muscle cleans 5 FS B – Touch and go power cleans 6×3 ***work on repeating the form with each rep. ***Crisp, fast finish with the elbows into deep...

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Sept 16

A- Clean and Jerk – 3 rounds 1 on min 1 2 on min 2 3 on min 3 4 on min 4 5 on min 5   B – Tabata – 16 mins Pull ups Push ups Sit ups squats

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Sept 15

Area of focus/refinement Muscle ups After general warm up coach will lead athletes through MU progression work.  After coach’s explanation each athlete will choose to work on MU progression for 10  mins   Ideas 1 Ideas 2   A – MU...

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Sept 14

NEW Skill focus – Floor Press from rig – link   A1 – Floor Press from Rig 5×5 A2 – KB bent over row 5×8   Main Event – Focus on sustaining 80-85% effort on row/bike 5 rounds for time Row 500M or...

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Sept 13

Area of focus – Snatch Power.  Active Warm up to get Snatch ready. A – 3 rounds for quality 5 Cleans increase weight each set   5 bar or lightweight muscle cleans 5 bar or lightweight snatch balance   B – Main Event...

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September 11

Area of focus – Keeping the core and posture together during high rep and heavy rep front squats.   A – Hang Squat Cleans – 2 reps from the high hang. ***work on dropping quickly into a great bottom position.     B...

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Sept 10

35 min to complete with a partner 3200 meters 100 wallballs 200 push-ups 300 sit-ups 400 double unders 500 lungesteps 7000/6000/5000 lbs overhead any way you choose

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Sept 9

A – Squat Clean – Increasing weight every 90 seconds for 15 mins   B – 5 sets, rest :30 after each set 10 OH lunge steps 95/65 10 burpees over bar

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Sept 8

A – Coaching and Refinement: KB snatches.  Coach incorporate tech work into warm up.   Focus on low hips and straight back.   Focus on full hip extension. Focus on high elbow pull.   B- 20 min running clock Run 200 every 2 mins...

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Sept 7

  Thursday Coaching and refinement: Muscle cleans – work fast elbows after a late pull A – Muscle Clean every :30 for 5 mins B – Work to a tough power clean in 8 mins C – Main Event 3 rounds for time of: 30 pull-ups...

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