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Workouts are by appointment only.

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WOD for Sunday 072912 – Click Here For Today’s Schedule
Snatch Pulls
5 sets of 2 reps at 100% 1RM
Snatch
8-10 reps at 80% 1RM
–Rest–
5 Rounds For Time:
15 Back Squats (135/95) 
15 Ring Rows

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch pulls from the floor.  These should be heavy…like your 1RM clean.  You are only pulling the bar off the floor with your hips, not your arms, and do not need to pull under the bar.  Once you’ve completed these sets, lower the load to 80% 1RM and perform 8-10 reps of a full Snatch.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, use a Back Squat load of ONLY 40% 1RM…note that this is 75 total reps.  You’d probably like to walk the rest of the upcoming week.  For the ring rows, place your feet on a box to get your body horizontal to the ground.

OPEN GYM today from 10am-noon in the green room!

Chinese Weightlifter Snatch Pull and Doubles
[youtube]http://www.youtube.com/watch?v=nVdUUWeFBSY[/youtube]