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שני 16/01/17 Split Jerk

Skill: Split Jerk Dip Footwork Behind the neck Push Jerk Behind the neck Split Jerk Front Rack Push Jerk Front Rack Split Jerk Oly: Every

Strength: 10:00 to find heavy 1 power clean for today and use it as a reference for the workout Skill: Handstand and Handstand Push-ups For

Warm-up: 3 Rounds 20s HS Hold 20 Alt. Cossack Squats 20 Alt. Overhead Plate Lunges Mobility: 2:00 Empty Bar OHS Hold Strength: Every 3:00 for

Strength: Every 2:00 for 18:00 3 Sets of each: 1st: 10 Close grip bench press (Same grip as strict press) 2nd: 8-10 strict/weighted pull-ups 3rd:

Strength: Every 3:00 for 15:00 Deadlift *Set 1 – 10 reps @ 45% of 1-RM *Set 2 – 10 reps @ 50% *Set 3 –

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