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BEAST COAST BARBELL: 5/27-6/1

First off congratulations to Candice, Ashley and Bryan for an amazing job this weekend. They did an incredible job representing our team and themselves. I was SO proud.

This week is test week for those who didn’t compete this past weekend. We will smash some old PRs this week!

Beast Coast Barbell: Test week/comp: athletes that competed at RWL this past weekend can rest this whole week (optional) or skip over to Thursday’s workout.

Tuesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%

Wednesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%

Thursday:
A) 5×1+2 Snatch+2 hang snatch @70-80%
B) build to heavy 5 rep snatch deadlift

Saturday: Acton:
A) 5×1+2 Snatch+2 hang snatch […]

2019-05-28T09:21:04-04:00Tags: |
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BEAST COAST BARBELL: 4/15-4/19

Monday & Tuesday: snatch/jerk/snatch balance
A) 5×1+1 Power Snatch + OHS (3 sec pause in each OHS) @80%
B) 5×1 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @80%
C) 5×2 snatch Balance @80% of 1rm snatch
Wednesday: pulls/powercleans/front squats
A) 5×2 power clean @80%
B) 5×2 Pause front squat (3 sec pause) @85%
C) 3×20 back extensions

Thursday: getting complex
A) 6x(1+1) Snatch +hang snatch (above knee) @80%
B) 6x(1+2) Clean & Jerk @80%
C) complex:
3×12 strict dips
3×12 strict press (challenging weight, 12 unbroken)

Sat: Snatch & clean
A) 5×1 Snatch @85%
B) 1×1 Clean and jerk @85%(+20lbs), 2×2 drop set (decrease by 10%)
C) 3×6 back squat (speed, speed, speed!) @80%
2019-04-18T08:16:34-04:00Tags: |
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