Week 4-Up the weights from last week as you’re able to.
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Monday
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Warmup:
10xJunkyard Dog
Burgner Warmup
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Skill:
Mid Launch Snatch Shrugs With Bar 15-20 reps
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Clean & Jerk – 5 x 1 @ 90% of Week 1 Single
Clean Pull – 3 x 2 Back Squat – 5 x 2 |
Tuesday
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Warmup:
500m Easy Row
Burgner Warmup
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Skill:
None
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Power Snatch – 5 x 2
Power Clean – 5 x 2 |
Wednesday
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Warmup:
10xJunkyard Dog
Burgner Warmup
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Skill:
Mid Launch Snatch To Elbows High With Bar 10-15 Reps
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Snatch – 5 x 1 @ 90% of Week 1 Single
Snatch Pull – 3 x 2 Front Squat – 3 x 2 |
Thursday
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Warmup:
500m Easy Row
Burgner Warmup
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Skill:
Mid Hang Launch With Bar 5-10 Reps
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Bench Press- heavy Single
Run 5k
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Friday
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Rest
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Saturday
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Warmup:
10xJunkyard Dog
Burgner Warmup
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Skill:
None
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Snatch – heavy single
Clean & Jerk – heavy single Front Squat – heavy single |
Sunday
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Rest
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Joshua Biernacki's Powerlifting Log As He Shoots For 1500 by 23 and 2000 by 28. Meet Numbers: Squat-#420 Bench-#275 DL-#480 Total-#1175
Saturday, April 27, 2013
W.E. 4/5
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