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Friday, January 4, 2019

3
Jan

Friday, January 4, 2019

GROUP WARMUP
2 sets –
5 plate squats
5 lying overhead plate stretch
5 T-spine openers
5 Glute bridges
:15 frog stretch

BARBELL TECH
Every 2 minutes for 10 minutes
1 slow first pull power Clean (pause in catch position) https://youtu.be/s-w6Zj1wAhg + 1 push jerk (pause in catch position)
60-65%

LEG STAMINA AND GLUTE WORK
A. 4 sets of:
2 Front squat + 4 back squat @68% of Front squat

B. 3 sets of:
6 Russian Kettlebell swings
5 Hamstring sliders
:20 Glute bridge hold (with or without dumbbell)

MOBILITY
1:00 pigeon stretch each leg
1:00 couch stretch each leg

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