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Saturday, September 20, 2014
Oly Class 9/20/14

1. Snatch Skills
a. Grip Push Press - work up to a heavy (not max) triple
b. OHS - work up to a heavy (not max) double
c. Snatch Balance - work up to a heavy (not max) single

2. Work up to a heavy (not max) low hang Squat Snatch single - from below the knees

3. Bench Press, climbing

Remaining time...
Accessory work:
3 Rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row

You choose the weights. NOT FOR TIME!

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Friday, September 19, 2014
Anniversary David J
Welcome Kyle
'Friday Fun'

A) 3x3 Front Squats across (12 min to complete)
B) 10-8-6-4-2 Climbing Deadlifts (12 min to complete)
C) 3 X 750 M Row 1:30 min rest
(Score for the day is Max Deadlift Weight)

1st235 RxRebecca Fri,Sep 19,2014
2nd225 RxBillie G Fri,Sep 19,2014
3rd155 RxCatherine Fri,Sep 19,2014
1st425 RxFred Fri,Sep 19,2014
2nd385 RxLuke Fri,Sep 19,2014
3rd365 RxDarin Fri,Sep 19,2014

Darin365 Rx PR!!!
Rebecca235 Rx
Luke385 Rx
Robert225 Rx
gal335 Rx PR!!
Cindy145 Rx PR!!!
Billie G225 Rx
Fred425 Rx
Catherine155 Rx
Cyle335 Rx
Brendon300 Rx PR!!