Today begins a new cycle - I'll release more info on this soon - Your option on whether you would like to begin this now, or stick to class work + extra work for a few months to refresh yourselves. This cycle will be a lot of lifting volume.
1) Back Squat - 60%x4, 70%x4, 75% x 4 x 3
2) Snatch - 60%x4, 70%x4, 75% x 3 x 3
3) Clean & Jerk - 60% x (3+1),
70% x (3+1), 75% x (3+1) x 3
4) Snatch Deadlift - 85% x 4 x 4
5) Press - 4 x 5
Accessory - 3 Rounds:
a) Weighted Planks x 20s
b) Glute Ham Raise x 12 Reps (weighted)
Extra Class Work:
Clean Complex: 7 x Power Clean + Below Knee Squat Clean + Mid-Hang Squat Clean *Begin @ 70% and work up if possible.
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