Monday, August 22, 2016

There comes a time in every young man’s life when he first snatches 100kg.

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For Ashton Ware, that time was July 30, 2016 at 11:51am.


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


20 Rep Back Squat +5-10lbs  

Notes: We will be going up five-10 pounds every week on this squat starting at 60%. If you missed week one start at 60-65%.  Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.


3 rounds of:
4 minute amrap:
5 Burpees
4 Toes to Bar
3 Cleans
1 minute rest

Notes: Compare to last week. With less cleans, how does your score improve?
“Squat Cleans” This is 3, 4 minute rounds with 1 minute rest.
L1: 45/35 or DB Cleans 15/10, V-Ups
L2: 75/55, Knee Raises
Rx: 95/65
Rx+ 155/105
Buy Out: 50 ABMAT or GHD sit-ups

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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