14.03.04

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These are the kids that ruined the curve in high school.

The first week of the Open is over – it’s done and gone. Let it all go and get refocused for this week. We have work to do.

Week 35 Training: 14.03.04

STRENGTH

A. Front Squat/Back Squat: 3×3/6@80

Notes: This should be read as 3 sets of 3 front squats directly into 6 back squats at 80 % of your 1-RM front squat. In other words, if your 1-RM front squat is 300#, you will front squat 240# for 3 reps, and then transition IMMEDIATELY into 6 back squats at the same weight. You may rack the bar to transition. Start a new set every 5 minutes. 

CONDITIONING

B. 2 Minutes ME KB Snatch @ 24/16

-Then Immediately-

1000m Row
30 Thrusters @ 100/70#
15 Burpee Box Jump @ 24/20

-Then Immediately-

2 Minutes ME KB Snatch @ 24/16

AUXILIARY

C1. 2×20: Half-Moons @ 16/12 Kg
C2. 2×20: Hip Extensions @ Bodyweight

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13 comments on “14.03.04
  1. Morgan says:

    a) 220
    b) 40 / 11:30 / 31… felt horrible, stomach bug revisited last night
    c) did not do… will get some yoga in tonight

  2. jeremykampen says:

    Back in the garage today…..
    a) 300#, felt tougher than expected
    b) 44 / 8:04 / 34

  3. Chels says:

    A. 165
    B. 52/12:59(total time)/45
    C. Done

  4. Jeff V says:

    A) 320
    B) 56/ 7:42ish (9:42 including the 2 min of snatches) / ~20 (gased)
    C) Need to do

  5. A) 200
    B) 53/11:53 (total time including both sets of snatches)/ 48
    C) donzoooo

  6. randallgatkinson says:

    Out at House’s…
    a) 275
    b) 49 / 8:46 / 30
    c) later

  7. ikantola says:

    a) 175
    b) 55 – 13:01 (including both sets of snatches) – 37
    c) done

  8. Jason says:

    A) 255
    B) 51/12:30/39 – felt great, tried to go UB on thrusters, but went 20/5/5. Time includes KBS
    C) Done

  9. Alyson says:

    A) 160
    B) 57 / 13:22 with 2nd KBS / 31
    C) Done

  10. echopatient says:

    A. 225
    B. 48 / 12:30 (totes) / 23
    C. Beep-Bop-Boop, Done

  11. Brett Bolus says:

    A) 275
    B) 46- 12:53- 20. Time includes both sets of snatches. Tried to do 5’s on the thrusters. Lower back was absolutely smoked.
    C) done

    • Brett Bolus says:

      Really happy with the snatches though. When I got in the class I could barely do 2 or 3 of those unbroken.

  12. A. 295
    B. 53/7:50(11:50 total)/37
    C. did not do.

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