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Components
Clean pull + Clean
Behind split jerk + f ...
Deadlift
Settings
Location
(All)
The Factory Strength and Conditioning
Program
24/7 Access + Open Gym
At Home
Gilbert Summer Sports Performance
Kickboxing
KIDS CLASS
Open Gym
Strength & Conditioning
Date
Workout
Die hard is a christmas movie! - The Factory Strength and Conditioning
Class
(All)
Strength & Conditioning: 5:00 AM
Strength & Conditioning: 6:00 AM
Strength & Conditioning: 9:00 AM
Strength & Conditioning: 12:00 PM
Strength & Conditioning: 4:30 PM
Strength & Conditioning: 5:30 PM
Strength & Conditioning: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Die hard is a christmas movie!
Clean pull + Clean
Pull means no elbow bend
Cleans are full squat
1 Clean pull + 1 clean
2 sets @ 80-85%
3 sets @ 85-90%
Behind split jerk + front split jerk
-Do behind first then in front
-Re-rack it before doing the next movement.
1 behind the neck split jerk + 1 front split jerk
2 sets @ 80-85% of 1RM jerk
3 sets @ 90-95%
Deadlift (3x6 @ 85,90,95%)
Deadlift
*if you’ve been doing these then this should be just another step in the progression. Keep weights to manage 6 unbroken reps with perfect form
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 21, 2021
Male Clients
1
Chris
Ozmun
Strength & Conditioning: ...
5 x 3 @ 75 kg
2
Brian
Diersen
Strength & Conditioning: ...
5 x 3 @ 60 kg
Female Clients
1
Chelsey
Ehlers
Strength & Conditioning: ...
5 x 3 @ 48 kg
2
Patty
Diersen
Strength & Conditioning: ...
5 x 3 @ 38 kg
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