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Components
Front Squat
Clean
Snatch
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Sun - Beaverton Strength and Conditioning
Class
(All)
12:00 PM Olympic Weight Lifting
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Sun
A: Front Squat (5-3-1 , 5-3-1)
Front Squat
B: Clean (Cluster. 1.1.1 4 sets. Build each set)
Clean
Working sets at 75% or heavier
Rest 15s bt reps. Rest 2-3 min. Bt sets
4 sets
C: Snatch (EMOM 16 each 2 min. (8 sets) build to max)
Snatch
D: Metcon (AMRAP - Reps)
Max rep each set
2 min @ 115/75
Rest 2 min
90s @ 135/95
Rest 90s
1 min @ 155/105
Rest 1 min
30s @ 185/125
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 20, 2015
Male Clients
1
Eric
Logue
12:00 PM Olympic Weight L...
1 x 1 @ 365 lbs
2
Andy
Mount
12:00 PM Olympic Weight L...
1 x 1 @ 250 lbs
5-#205, 3-#225, 1-#250
3
Joe
Rayburn
12:00 PM Olympic Weight L...
1 x 1 @ 215 lbs
4
John
Rogacki
12:00 PM Olympic Weight L...
1 x 1 @ 210 lbs
265/275/290/275/290/210
Female Clients
1
Katie
Longto
12:00 PM Olympic Weight L...
1 x 1 @ 130 lbs
85 105 125, 95 120 130
2
Private
12:00 PM Olympic Weight L...
1 x 1 @ 0 lbs
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