151102 – New Cycle

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We’re starting a 14week Oly lifting cycle programmed by Jared Fleming’s Dad Dave Fleming (see creative common license below).  It will be Mon, Wed, Fri.  LOTS of lifting.  Conditioning will be our typical short CF-style gymnastics and burner stuff with running on your own.  Time to burn off some trick or treat candy.  Enjoy.

Outlaw Barbell

BBG

1) Snatch from mid thigh
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

2) Jerk balance
1×5@40%, 1×5@50%, 1×5@55%, 2×5@60%

3) Close-stance Clean pull (heels 2-3″ apart… toes out)
1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%

4) Front squat
1×5@50%, 1×5@60%, 1×5@65%, 2×5@70%

CC Lic

Cond

For Time:

30-25-20-15-10 of…

Cal. Row

Hang Clean(full) @95/65#

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