9/9/2024

Deadlift

Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

Full House

Affiliate Compete (RX+)

13-11-9-7-5

Snatch (135/95)

Bar Muscle Ups

Freedom (RX'd)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
* The Snatches are Squat, not Power

Independence
13-11-9-7-5
Snatch (95/65)
Pull Ups

Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups

• Target time: 7-9 minutes

• Time cap: 12 minutes