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Friday 8/17/2018

No 5:30 pm class today, Fossil Games prep

Will need some help with set up from judges and volunteers. There will be a judges meeting after set up and 8:30 am sat morning. Judges must attend one of these meetings.

Thanks for your help!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of Cindy

Workout warmup:

Bench Press;

Warm up to 70% then:

5@75%-4@80%-3@85%-2@90%-1@100+%

Workout:

7 Rounds for time:
5 Power Snatches, 95/65, RX+115/75, RX++135/95
1 Round of "Cindy" (5 pull ups+10 Push ups+15 air squats)

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-7 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds

Skill:

Do "D" of lift program

Earlier Event: August 16
Thursday 8/16/2018
Later Event: August 19
Sunday Funday 8/19/2018