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Components
Metcon
Snatch Grip High Pulls
Power Snatch
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Oly - 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):
4 (1/3)
Workout
Oly
Warm-up
A:
2 Round w/ empty BB:
5 High Pulls
4 Muscle Snatch
3 OHS
2 Hang Power Snatch
1 Snatch
*set bar down/rest
B: Metcon (Weight)
10min EMOM
1 High Hang + 1 Hang Snatch
*Keep loads light
*Move with efficiency/speed
C: Snatch Grip High Pulls (6x1 )
*Start at mod/heavy and
build to 100-110% of 1RM
D: Power Snatch (Build )
- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%
*Rest 2:00*
- 3 reps @ 75%
- 2 reps @ 80%
- 1 rep @ 85%
*Rest 2:00*
- 1 rep @85+%
*Rest 1:00*
- 1 rep @85+%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 24, 2017
Male Clients
1
Joseph
Easly
10:00 AM Olympic Weight L...
115 lbs
Female Clients
1
Lauren
Savoie
10:00 AM Olympic Weight L...
95 lbs
2
Katelin
Turner
10:00 AM Olympic Weight L...
90 lbs
Worked up from 75
3
Alissa
Tseu
10:00 AM Olympic Weight L...
45 lbs
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