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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, February 13th, 2010

CFW Out and About: Mandy in Pheonix

Workout of the Day

General Membership Workout of the Day

A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

Sectionals Athletes Workout of the Day

A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…

Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)

Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

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