Congrats to all our lifters who competed at the Ginny this past weekend, great work guys!!
Deload Week- new strength based cycle begins next week!
Day 1 (Monday)
1. Snatch- 5×3 @ 65%
2. Clean + Jerk- 5×3 @ 65%
3. Front Squat- 3×5 @ 65%
Day 2 (Wednesday)
1. Hang Snatch (ATK)- 6×1 @ 75%
2. Hang Clean (ATK) + Jerk- 6×1+1 @ 75%
3. Back Squat 5×3 @ 75%
Day 3 (Open Gym)
1. Snatch Pull + Hang Power Snatch (Hi Hang)- 5×2+1 @ 70%
2. Clean Pull + Hang Power Clean (Hi Hang) – 5×1+2 @ 70%
3. Pause Jerk + Jerk- 5×1+1 @ 70%
4. 12 Min EMOTM
1st- Chin-ups (3-10, add weight if appropriate)
2nd- Dips (3-10, add weight if appropriate)
3rd- V-ups (15-25)
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