s Mk Training Guide
Transcript of s Mk Training Guide
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THE ULTIMATE
6
MONTH TRAINING
PLAN
TO PASS
THE STRENGTH
MATTERSLEVEL
1 KETTLEBELL
CERTIFICATION
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TO CHANGE
THE LIVES OF A
BILLION PEOPLE.
ONE KETTLEBELL
AT A TIME.
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!"#$%&"' )*""$#+ ,+ * -,.#*%" /0112%,"3 04 1$% *%5women dedicated to cultivating supreme tness.
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INTRODUCTION
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IT WILL NOT GAURENTEE THAT YOU PASS THE COURSE!
9,5 #*(# +,- 0''7 15%#: (0 %5,0 $%&& (07 ( ; (07 ,4 ),-5/' #, 6' /#5,01 '0,-1*??I cant emphasize that enough. This certication cannot
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THE ULTIMATE
6 MONTH
TRAINING PLANTO PASS THE
STRENGTH
MATTERS
LEVEL 1KETTLEBELL
CERTIFICATION
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RECOMMENDED
TRAINING TOOLS
8'$ !"#$%&"' )*""$#+ 8$*1 #$/011$%5+ "'$ 40990;,%&products to help you pass and succeed.
? Thick Handled Cast Iron Black Series Kettlebells.=*%)H *(07&'7 )(/# %5,0 L&()H G'5%'/ M'##&'6'&&/ $%&& 6'used at the certication. We therefore recommend that+,- #5(%0 $%#* #*'/' ,5 /%3%&(5 6'&&/8 N,3.'#%#%,0 6'&&/(5' 0,# -/'78 =*' 6'&& +,- -/' 3(H'/ ( 6%1 7%44'5'0)'(07 +,- 0''7 #, #5(%0 ()),57%01&+86667=,**3,:,331,4,#7/(%
? A Foam Roller. L,7+ 3(%0#'0(0)' %/ '//'0#%(& 7-5%01#*%/ #5(%0%01 .&(08 O 7(%&+ ,5 'K'0 $''H&+ 3(//(1' %/0P#$%#*%0 #*' 6-71'# ,4 3,/#8
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The Hardstyle Swing Test
200 reps, 10 Minutes, Single Arm.
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O&&,$'7 *(07 ),K'5%01/` /,)H /&''K'/: 1+30(/#%)/ 15%./:tape, or ngerless gloves.
S()* /$%01 3-/# 6' 6'#$''0 #*' 6' &'K'& (07 /#'50-3 (07be clearly SWUNG to that height, not lifted, in order to count.
No Count Criteria:
Failure for bell to reach correct height
Scooping or re bending of the knees
Lifting the bell with shoulder to nished position
Placing hand on thigh or bell
Not locking out knees or hips at top of swing
Leaning back at top of swing (hyperextension)
Dropping bell
THE STRENGTH MATTERS
LEVEL 1 KETTLEBELLCERTIFICATION
REQUIREMENTS
In preparing for the Level 1, be aware that this is anextremely active and physically demanding course. It is%$/$++*#3 "0 .$ ,% $@/$99$%" :'3+,/*9 /0%5,",0% :#,0# "0*""$%5,%& "0 $%+2#$ "'*" *% 0:",1*9 9$*#%,%& $%-,#0%1$%" ,+maintained throughout the 3-day certication.
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ensure sufcient training is done prior to attending.
Do not take your preparation lightly
Passing the certication requires that the followingrequirements are met:
Pass the Hardstyle Swing Test.
Demonstrate a prociency of the techniques that make-. #*' 4,-07(#%,0 ,4 *(57/#+&' H'##&'6'&& #5(%0%018
Demonstrate a clear ability to teach others.
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ENTRANCE REQUIREMENTS
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Disqualification
Disqualication will occur if the student:
Has ve no counts
Not nishing required reps in 10 minutes
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MENS OPEN CLASS:
Up to 60kg 24kg 200/10 min60 69kg 28kg 200/10 min
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TECHNIQUE TESTS
You must be able to demonstrate safe and effectivetechnique as part of being a Strength Matters instructor.
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Swing (10 Reps Per Arm)
Clean (5 Reps Per Arm)
Getup (1 Each Side)
Press (5 Per Arm)
Snatch (10 Per Arm)
Front Squat (5 Per Arm)
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MENS OPEN CLASS:
Up to 60kg 20kg
Over 60kg 24kg
WOMENS OPEN CLASS
Up to 60kg 12kgOver 60kg 16kg
TEACHING REQUIREMENTS
At the end of the course you will be asked to demonstrate302# *.,9,"3 "0 "$*/' "'$ A$""9$.$99 $@$#/,+$+ ,% 4#0%" 04 302#:$$#+ "0 5$10%+"#*"$ *%5 +'0; ;'*" 302 '*-$ 9$*#%$5
during the certication.
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IF YOU FAIL A REQUIREMENT
In order to be certied you must pass all requirements.
IIf you fail one of the requirements you will have 90 days to/'07 %0 ( K%7', #, +,-5 %0/#5-)#,5 ,5 K%/%# +,-5 %0/#5-)#,5 %0
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EXIT REQUIREMENTS
Level 1 candidates must pass the following requirements"0 5$10%+"#*"$ "'*" "'$3 '*-$ * "'0#02&' 2%5$#+"*%5,%&04 "'$ '*#5+"39$ A$""9$.$99 :#,%/,:9$+ "*2&'" 52#,%& "'$certication and demonstrate that they have the relevant+"#$%&"' *%5 ;0#A /*:*/,"3 9$-$9+ *++0/,*"$5 ;,"' .$,%& *Strength Matters instructor.
WORKOUT CHALLENGES
The instructor candidates will be required to complete twospecic workout challenges. One will be disclosed. The
other will not.
Workout Challenge 1
The Snatch Challenge.CU G'#/: TV`TV: b J'. N(7'0)'8
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The candidate will be required to repeat this for another 38/'#/ (07 ( #,#(& ,4 WU 3%0-#'/P $,5H8
Men will be required to use a 16kg kettlebell. Womenbetween 8kg 12kg.
Workout Challenge 2
Graduation Workout.
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EARLY DAYS
BRILLIANT MANUAL, ITS FULLY
COMPREHENSIVE AND NOTHING IS MISSED I
EVEN HAS CORRECTIVE FOR COMMON PROBLEMS
WITH CLIENTS.-JOHN MACKINNON
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EARLY DAYS - TRAINING
Lay the foundation. Duration: 1 2 Months.
Goals
1. Complete 5 Get Ups Left & Right with Test WeightMen 24kg, Women 12 16kg
2. N,3.&'#' TU 3%0-#'/ ,4 #$, *(07'7 /$%01/ ,0 #*'minute, every minute18 reps.Men 32kg, Women 20 24kg.
3. 15 Minute Loaded Carry WorkMen 24kg. Women 12 16kg.
Warm Up
Prior to all training sessions The Strength Matters team5'),33'07 ),3.&'#%01 ( 6(/%) $(53 -.8
Exercises we like to use include:
1. [(&,/
2. Downward Dogs
3. Goblet Squats with prying to loosen the hips.
4. 9,(3 J,&&%01
5. O0+#*%01 /#5'#)*%01 #*(# +,- 7''3 5'&'K(0#
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"# %/ 0'K'5 ( 1, %7'( #, @-3. /#5(%1*# %0#, ,K'5*'(7 $,5H$%#*,-# .5'.(5%01 #*' 6,7+ 4,5 %#8 " 5'.'(# R $' (5' @-/#&(+%01 #*' 4,-07(#%,0 *'5' 4,5 'K'5+#*%01 '&/'8
Your training is essentially going to comprise of:
1. G$%01/
2. Get Ups
3. ;,(7'7 N(55%'/
4. Goblet Squats
EARLY DAYS- SCHEDULE
Your training will consist of 6 days training per week and 1active rest day (go for a walk, ruck, hike etc.). Workouts will9*+" %0 10#$ "'*% BC 1,%2"$+ *%5 +01$ ;,99 .$ *+ +'0#" *+10 minutes.
Depending on your own training and skill levels thisprogram should last no more than 6 weeks, sooner if you)(0 ()),3.&%/* #*' 5'X-%5'7 1,(&/8
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8'$ ;0#A02"+ 5$+/#,.$5 *.0-$ *#$ ;'*" 302 50 0% "'$FIRST DAY of each workout. Every time you repeat the
workout you are going to do the following:
Workouts A & B
1. "0)5'(/' /$%01 5'./ .'5 3%0-#' 6+ ,0' '()* $,5H,-#until you reach 18 reps per minute 7.": 8@ 6./' /.6>)2&(. 5,6+,&( AB C,6+,&( D 88 6./' /.6 >)2&(.BC,6+,&( A 8E F./'B C,6+,&( D 8= 6./' .(*"?"
Once you reach 18 reps per minute for 10 minutes, drop6()H 7,$0 #, TU 5'./ .'5 3%0-#' (07 3,K' -. %0 $'%1*##, #*' 0'Z# 6'&& 7.":" EG+: (, EH+: 123 6./.1((-. *&,(7 R ,5 /%3.&+ .5,15'// #,.*(/' #$, ,4 #*' #5(%0%01 .&(08
WORKOUT A
Warm Up as necessary.
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2 x 5 Goblet Squats with prying
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5 Minute Loaded Carry Gray Cook Drill7O16>.6 C10+B F1*+ C10+B C1)(.6 C10+ #1>. #)3.B 123(-.2 '5)(*-" P, 2,( /&( (-. L.00 3,52?
Cool Down as necessary.
WORKOUT B
Warm Up as necessary.
5 Minute Loaded Carry Gray Cook Drill7O16>.6 C10+B F1*+ C10+B C1)(.6 C10+ #1>. #)3.B 123(-.2 '5)(*-" P, 2,( /&( (-. L.00 3,52?
2 x 5 Goblet Squats with prying
TU D%0-#'/ =$, [(07'7 G$%01/789 6./' ,2 (-. >)2&(. .;.6< >)2&(.?
V D%0-#'/ ),0#%0-,-/ 1'# -./8 T ;'4#aT J%1*#8
Cool Down as necessary.
SWINGS (S)
Warm Up as necessary.
2 x 5 Goblet Squats with prying
TU D%0-#'/
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I LOVED IT, I HATED IT, IM SO GLAD I PUT
MYSELF THROUGH IT, I WOULDNT CHANGE
IT! -KELLY GLASS
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MIDDLE PHASE
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MIDDLE PHASE - TRAINING
Build on the foundation. Duration: 1 2 Months.
Goals:
1. N,3.&'#' =*' TU D%0-#' G$%01 ='/#
2. N,3.&'#' WU D%0-#' G0(#)* N*(&&'01'8
3. Develop Prociency In Pressing
MIDDLE PHASE - SCHEDULEYour training will consist of 5 days training per weekand 2 active rest days (again go for a walk, ruck, hike, docorrectives etc.).
Depending on your own training and skill levels thisprogram should last no more than 6 8 weeks.
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N*,,/' +,-5 $'%1*# ()),57%01&+8 V 3%0-#'/8 J'.'(#8
WORKOUT B
Clean and Press x 5 Left/5 Right
Get-up x 1 Left/1 Right
Clean and Press x 5 Left/5 Right
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
Clean and Press x 5 Left/5 Right
G$%01 Z TU ;'4#aTU J%1*#
Clean and Press x 5 Left/5 Right
G0(#)* Z TU ;'4#aTU J%1*#
Clean and Press x 5 Left/5 Right
J'/# W > V 3%0-#'/8 J'.'(#8
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SNATCHES (SN) MARK REIFKIND GUIDE
Turkish Get Up left; Turkish Get Up right x 3^='/# 6'&&_
16 kg bell Men/ 12kg WomenTV /'),07/ /0(#)*%01 TV /'),07/ 5'/#b 5'./ .'5 /0(#)* /'#
? Week one 20 sets of 7 78G9 6./'?
? Week two 25 sets of 7 78RK 6./'?
? Week three 30 sets of 7 7E89 6./'?
? Week four 35 sets of 7 7EGK 6./'?
? Week ve 40 sets of 7 7EH9 6./'? GOAL
? Week six 20 sets of 7 78G9 6./'?
If your snatch technique is not up to 7 reps per set, use 6instead and slowly introduce 7s into the progression asyou adapt.
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Its ne to get to the end in 8 or 9 weeks if that is whatit takes. You can also jump 2-3 sets instead of ve and&'01#*'0 #*' )+)&' #*(# $(+8
WORKOUT C
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
G$%01 TU ;'4#aTU J%1*#
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
Clean and Press x 5 Left/5 Right
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
Get-up x 1 Left/1 Right
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
G0(#)* TU ;'4#aTU J%1*#
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
HEAVY SWINGS WORK OUT (HS)
Turkish Get Up left; Turkish Get Up right x 37Q.'( L.00?
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J'.'(# ,0 #*' 3%0-#' 'K'5+ 3%0-#' 4,5 WU 3%0-#'/8
SK'5+ $''H %0)5'(/' 5'./ 6+ T (07 7')5'(/' #%3'6+ W 3%0-#'/8
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THE TEACHING AND INSTRUCTION HAS BEEN
INCREDIBLE. THE PATIENCE & UNDERSTANDING
EVERYONE HAS SHOWN ENCOURAGED ME NOT
TO BE AFRAID TO ASK QUESTIONS AND TO PUSH
MYSELF. -CHARLEY RADCLIFFE
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END GAME
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Snatches
Over the course of this training plan you have completed anunprecedented number of swings. And a swing is a swing,is a clean is a snatch. Remember that.
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? Warm up with 6 get ups 7= 0.4( 123 6):-( 10(.621()2:?
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3%0-#' '()* 3%0-#' $%#* +,-5 #'/# /%Y' 6'&&8
? 10 Minutes VO2 Snatch work. 16kg men, 8 12kg$,3'08 b 5'./ .'5 3%0-#'8
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? Turkish Get Up left; Turkish Get Up right x37Q.'( D.00?
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8'$ 1*,% 40/2+ ,% "',+ :'*+$ +'0295 .$ 0% 302# Dconsecutive days. So save yourself for them.
We have found that the snatch is what everybody gets most)(-1*# -. (07 $,55%'7 (6,-#8 [,$'K'5 +,- /*,-&7 5'(&&+ 6'),0)'50'7 (6,-# #*' ,#*'5 BUUU /$%01/ +,-P&& 6' 7,%01 #*'5'/# ,4 #*' $''H'07?
Think smart and PRACTICE the snatch without actually7,%01 #*' #'/#/? =*%/ %/ $*'5' $' /'' 3,/# .',.&' 1'# *-5#?Train smart and nish strong. Well help teach you the rest!
Added Extras for the Final Phase:
8'$ !"#$%&"' )*""$#+ "$*1 #$/011$%5+ "'*" 302 *55 "'$following to your routines:
1. After each workout complete Farmer Walks to almost4(%&-5' ,0 '()* *(07 $%#* ( *'(K+ H'##&'6'&&
2. After each Get Up in the warm ups complete a Windmill^6-# ,0&+ %4 +,- H0,$ *,$_
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THE END GAME TRAINING
The Path To Success. Duration 6 weeks.
Goals:
1. Prepare specically for the certication
2. G#(+ %0@-5+ 45''
=*%/ .*(/' %/ 7'/%10'7 #, 5'.&%)(#' #*' B 7(+/ ,4 #*'Strength Matters Level 1 Kettlebell Certication and prepareyou specically for the weekend.
I,- /*,-&7 ,0&+ /#(5# #*%/ .*(/' %4 +,- )(0 '(/%&+ ),3.&'#'#*' .5'K%,-/ #$, .*(/'/8
Start this phase 6 - 8 weeks out and you should be nished1 Week PRIOR to the course.
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MON TUES WED THURS FRI SAT SUN
O L N JSG= GE [G JSG=
Workouts A, B and C are identical to the workouts in the3%77&' .*(/': =(H' WU /'),07/ 5'/# 6'#$''0 '()* /'#8
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CORRECTIVES
Although it is important to be strong enough to pass thecourse you also need to be able to move well.
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FINAL NOTE & DISCLAIMER
(THE BORING BITS)
Everybody likes to train differently. This guide is justthat, A GUIDE and is not designed or tailored to anybodyspecically.
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AS GOOD OR BETTER THAN ANY COACHING
IVE EVER EXPERIENCED. IT WAS WELL
PRESENTED, PRACTICAL AND EASY TO TAKE
HOME TO CLIENTS- ED CASHIN
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BONUS REPORT MARK
REIFKINDS TRAINING PLAN
Training for the Strength Matters One Arm KB Swing test.
This test is no joke. Doing 10 one arm swings every 30/'),07/ $%#* ( *'(K+ 6'&& 4,5 #'0 3%0-#'/ /#5(%1*# %/ #5-&+ (#'/# ,4 #,#(& 6,7+ /#5'01#*: .,$'5: /#5'01#* '07-5(0)': $,5H)(.()%#+: #'0()%#+: 4,)-/ (07 $%&& .,$'58
=*%/ %/ 7,0' (# D(Z d,W G0(#)* .()'2 TV /'),07/ ,0 (0715 seconds off and WILL elevate your heart rate to its3(Z%3-3 (07 /'5%,-/&+ )*(&&'01' +,-5 )(57%,K(/)-&(5),07%#%,0%018
=*%/ [OG #, 6' #5(%0'7 4,58 =*' .&(0 " (3 &(+%01 ,-# %/specically designed for those who have not put in much#%3' $%#* '%#*'5 *'(K+ ,0' (53 /$%01/ 4,5 K,&-3' $,5H ,57,0' 3-)* /0(#)* K,W )(57%, #5(%0%018
We will build your strength and overall swing endurance$%#* *'(K+: 6-# 0,# #%3'7: ,0' (53 /$%01/ $*%&'/%3-(0',-/&+ %0)5'(/%01 +,-5 )(57%, ),07%#%,0%01 $%#*&%1*# (07 4(/# /0(#)* K,W #5(%0%01 7,0' (# TV`TV .()'8
O&& +,- $%&& 0''7 %/ #*5'' 7%44'5'0# 6'&&/` +,-5 /$%01 #'/# 6'&&:( #')*0%X-' #'/# /%Y'7 6'&& (07 ,0' 4,5 /0(#)* d,W8 G'' #*'
G#5'01#* D(##'5/ N'5# /%#' &%0H 4,5 (&& #*' 7'#(%&/ 4,5 +,-5 (1'(07 $'%1*# )(#'1,5%'/8
;'#/ -/' BW H1 4,5 #*' /$%01 #'/#: WCH1 4,5 #')*0%X-' (0716 kg for snatch vo2 as the assumed weights for ease of),33-0%)(#%,08 =*' $,5H,-#/ (5' 7,0' #$%)' ( $''H (# #*'start of each workout. What you do after these work setsis up to you and your specic goals but working on the ve,#*'5 6(/%) GD /H%&&/: %0 &,$'5 5'./ (07 /'#/ 4,5 .5()#%)'3(H'/ /'0/'8
Phase One: Strength and Cardio: General Physicalpreparation ( GPP)
['5' (5' #*' /'#/: 5'./ (07 .5,15'//%,0/ 4,5 #*' /$%01.,5#%,0`
WORKOUT A - ONE ARM SWINGS
Week one BW H1 Z VaV Z TU ^TUU 5'./_
Week two32 kg x 6/6 x 10 (120 reps)
Week threeBW H1 Z bab Z TU ^TCU 5'./_
Week four32 kg x 8/8 x 10 (160 reps)
Week ve32 kg x 9/9 x 10 (180 reps)
Week six 32 kg x 10/10 x 10 (200 reps) GOAL
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WORKOUT C - SNATCH VO2
16 kg bell
TV /'),07/ /0(#)*%01 TV /'),07/ 5'/#
b 5'./ .'5 /0(#)* /'#
Week oneWU /'#/ ,4 b ^TCU 5'./_
Week twoWV /'#/ ,4 b ^TbV 5'./_
Week three BU /'#/ ,4 b ^WTU 5'./_
Week four BV /'#/ ,4 b ^WCV 5'./_
Week ve40 sets of 7 (280 reps) GOAL
Week sixWU /'#/ ,4 b ^TCU 5'./_
If your snatch technique is not up to 7 reps per set, use 6%0/#'(7 (07 /&,$&+ %0#5,7-)' bP/ %0#, #*' .5,15'//%,0 (/+,- (7(.#8
"# /*,-&7 1, $%#*,-# /(+%01 #*(# %4 +,- *(K' #5,-6&' 3(H%01#*'/' @-3./ '%#*'5 5'.'(# #*' /(3' $,5H,-# +,- 7%7 #*'week prior or take two steps back. Its ne to get to the endin 8 or 9 weeks if that is what it takes. You can also jump2-3 sets instead of ve and lengthen the cycle that way.
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PHASE 1 OVERVIEW
WORKOUT A
CV 3%0-#'/
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THE INSIGHTS AND FINE TUNING I GOT FROM THE
INSTRUCTORS WILL HAVE A BIG IMPACT ON BOTH
MYSELF AND MY CLIENTS- JAMES ST PIERRE
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THESTRENGTH
MATTERS
PODCASTG#(07 ,0 #*' /*,-&7'5/ ,4 1%(0#/ (07 &'(50 45,3 #*'greatest minds in health & tness today with killer%0#'5K%'$/ (07 %0/.%5%01 /#,5%'/: *,/#'7 6+ G'6 D,51(0& Josh Kennedy.
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