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TRAINING PROGRAM

Wednesday Training Plan 9-2-2015

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Universal Workout 
Front Squat 5×3@75%

 

Strength
4x
10 RDLs
10 Goblet Squats
Rest 30 seconds

 

CrossFit
3x
750m Row
Rest 3 minutes

 

Weightlifting
Muscle Clean + Tall Clean – 3×1(3+3)
Clean – 1 OTM (5x)@70%, 1 OTM(5x)@73%, 1 OTM(5x)@76% –  If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
Clean Pull – 5×2@113%, 1×2@90%
Back Squat – 4×2@80%