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Components
PC + FS = Jerk
Snatch clusters
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sun - Beaverton Strength and Conditioning
Class
(All)
10:00 AM Olympic Weight Lifting
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
Sun
A: PC + FS = Jerk (Every 90s for 15 min (10 sets) - start at 70% )
Build to a heavy complex of
1 x power clean
2 x front squat
1 x jerk (split or power)
B: Snatch clusters (Full snatch - start at 60% and build - 4 sets)
1 lift each 10s ; rest 2 b/t
1.1.1
C: Metcon (3 Rounds for time)
Each for time
50 cal AD
30 power snatch 95/65
Rest 3 min
50 cal AD
30 power clean/jerk 115/75
Rest 3 min
50 cal AD
30 deadlifts 255/185
SPRINT!!!!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, February 12, 2017
Male Clients
1
Zander
Veith
10:00 AM Olympic Weight L...
1 x 1 @ 250 lbs
Start 185# > 250#
2
christopher
camp
10:00 AM Olympic Weight L...
1 x 1 @ 245 lbs
Missed 255 Jerk
3
Aaron
Johnston
10:00 AM Olympic Weight L...
1 x 1 @ 225 lbs
3
Tom
Holt
10:00 AM Olympic Weight L...
1 x 1 @ 225 lbs
135 +10 until 225
4
KANDA
PALANISAMY
10:00 AM Olympic Weight L...
1 x 1 @ 205 lbs
4
Setha
Nhoung
10:00 AM Olympic Weight L...
1 x 1 @ 205 lbs
5
John
Rogacki
10:00 AM Olympic Weight L...
1 x 1 @ 195 lbs
145>195
6
Chris
Pearcey
10:00 AM Olympic Weight L...
2 x 1 @ 155 lbs
Female Clients
1
Jennifer
Howitt
10:00 AM Olympic Weight L...
1 x 1 @ 175 lbs
2
Kindra
Veith
10:00 AM Olympic Weight L...
1 x 1 @ 170 lbs
Failed jerk @ 180
3
Katelin
Turner
10:00 AM Olympic Weight L...
1 x 1 @ 130 lbs
4
Tracie
Miller
10:00 AM Olympic Weight L...
2 x 1 @ 125 lbs
4
Emilee
Jennings
10:00 AM Olympic Weight L...
1 x 1 @ 125 lbs
4
Sasha
DeSilva
10:00 AM Olympic Weight L...
1 x 1 @ 125 lbs
100-125
5
Ali
Levy
10:00 AM Olympic Weight L...
1 x 1 @ 75 lbs
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