Monthly Archives: December 2011

Friday – Training

Posted on December 30, 2011 by admin

Games Prep A. Snatch; 6 x 2 @ 80%, rest 2-4min B. OHS; 2-2-2-2-2, rest 90 sec Alternative Work A. Power Clean + Hang Power Clean + Hang Squat Clean; 5 x 1 @ 75%, rest 2-4min   Accessory Work … Continue reading →

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Wednesday – Training

Posted on December 28, 2011 by admin

Today is a mobility/recovery/rest/skill day Recovery work A. Sled Walks 8 x 50m B. Glute-Ham Raise 4 x 6 C. Reverse Hyper Work 3 x 12 Skill Work Handstand Push Up 10 x 3 (to depth) The handstand push up … Continue reading →

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Tuesday – Training

Posted on December 27, 2011 by admin

Daily strength work and mobility. We will be increasing our gymnastic practice and skill work in the coming days so be on the lookout for that. 4RFT 300m Run 9 Squat Snatches (135/95) 3 Muscle Ups

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Monday – Training (Games Prep)

Posted on December 26, 2011 by admin

  Games Prep (Phase III/Week 1/Day1) Monday A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec C. Back Squats 65/8 x 4, rest 1-3 min   … Continue reading →

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Saturday – Hard Nox/Living Healthy, Lifting Heavy Test

Posted on December 24, 2011 by admin

  Phase I Phase I will start with a running clock and continue to let the clock run. A. 750m Row Phase II Starts at exactly the 7 minute mark begin to warm up for a 1RM Clean & Jerk, … Continue reading →

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Friday – Training & Motivation

Posted on December 23, 2011 by admin

“Iron Sharpens Iron” Training A. Power Snatch + Hang Power Snatch; 5 x 2 @ 75%, rest 2 min B. Snatch Pull + Hang Snatch Pullx2; 3 x 3 @ 90%; rest 60 sec C. Met Con AMRAP in 5:00 … Continue reading →

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Training – Remainder of the Week

Posted on December 21, 2011 by admin

Due to the traveling schedule and the oncoming holiday I will right down the necessities to complete by the end of the week. Back Squat 3 sets of 3 @ 80% Back Squat 3 sets of 3 @ 90% Halting … Continue reading →

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Monday – Training/Motivation

Posted on December 18, 2011 by admin

Living Healthy and Lifting Heavy Musings Believe in one person: yourself. Everything flows from that pool. Never be content where you are. Be anxious and hungry to get better, but remain humble in your pursuits. Pain is common in all … Continue reading →

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Friday – Training

Posted on December 15, 2011 by admin

(Phase 4/Week2/Day5)   Today I want to talk about sacrifice….   Sacrifices must be made in all aspects of life, especially in the gym. I can not count the number of times athletes and clients have asked me, how to … Continue reading →

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Thursday – Training

Posted on December 14, 2011 by admin

(Phase 4/Week2/Day4) Workout #3 in the “Beat The Hard Nox Team” Series “Secret Buy In” ?????????????? AMRAP of 9 Toes To Bar 7 Back Squat (155/105) 5 Lateral Burpee Over Bar 3 Shoulder to Overhead (155/105)   Time of AMRAP … Continue reading →

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