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Audra Clean
Monday April 1 2013

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - heavy single; (90%x1, 95%x1) x 3

Week 10 of 12

Questions? Get answers here or post in comments.
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Cyril 1 | 2014-01-23
Just to make sure: After doing a HS, i will need to do 3 singles at 90%of HS then 3 singles at 95% of HS? thanks!
Steve Pan 2 | 2014-01-24
Cyril - You will perform 3 waves of 90% of HS, then 95% of HS. So singles back and forth at 90% and 95% of the HS.
Phoebe 3 | 2014-04-11
Just to clarify, singles would mean, after doing 90%, i will rest(about 2-5 mins) then do the 95%,rest again(wave 1 done), do 90%,rest, do 95%(wave 2 done) then proceed to wave 3 or Do 90% then do 95% right after (like doubles) then take the rest(wave 1 done), do 90% and 95% again(wave 2), then take the rest, then proceed to wave 3? thanks!
Steve Pan 4 | 2014-04-11
The first description is the correct sequence.
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