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Saturday, Apr 10th

Advanced KB Class-10am
Dbl 16kg Complex:5,4,3,2,1 reps of
Swings
Cleans
High pulls
Snatches
Front Squats

Superset:5sets of
Dbl 16kg Long Cycle Clean&Jerks x 5
24kg 2h Swings x 10

Circuit:1,2,3,4,5 ladder of
Dbl 20kg See Saw Press
Dbl 16kg Rows
24kg Goblet Squats

SLDL work using the wall
16kg TGU x 5/5 working form

Brettzel to finish

Friday, Apr 9th

Prep:Z, Pumps, Indian clubs

Drop Set Circuit:TGU was the active rest
16kg TGU x 1/1
16kg Goblet Squat x 5
32kg Swings x 20

16kg TGU x 1/1
20kg Goblet Squat x 5
28kg Swings x 30

16kg TGU x 1/1
24kg Goblet Squat x 5
24kg Swings x 40

16kg TGU x 1/1
28kg Goblet Squat x 5
20kg Swings x 50

16kg TGU x 1/1
32kg Goblet Squat x 5
16kg Swings x 60(alt swings)

Thursday, Apr 8th

Prep: Z, Barhangs
16kg TGU x 2/2
16kg Goblet Squats x 5

Circuit: 3sets of
Dbl 20kg Clean&FSQ x 6
Dbl 16kg Snatches x 8
24kg 2h Swings x 25

Wednesday, Apr 7th

Prep:Z, Pumps, Indian Clubs
12kg TGU Armbars/Stretches

16kg TGU x 2/2
Indian club work in open kneeling pos
24kg TGU x 2/2

16kg SLDL 2sets x 5/5

Dbl 24kg Clean&Press 5sets x 3
+matching pullups

Superset: 2sets of
28kg 1h Swings x 10/10
28kg 2h Swings x 20

24kg Goblet Squats x 5
Dbl 24kg DL x 10

Tuesday, Apr 6th

Prep: Z, Indian Clubs, Pumps

VWC VO2max-:15/:15
16kg 8reps x 22sets

Finished w/ Brettzel, Pumps

Monday, April 5th-3 weeks till RKC

Prep: Z, Barhangs, Pumps

Superset: 3sets of
Dbl 20kg Swings x 12
Dbl 20kg Clean&FSQ x 5

Superset: 2sets of
24kg 2h Swings x 20
24kg FSQ x 8/8

Finished w/ Brettzel, Pumps, Hipflexor stretch