Monthly Archives: January 2014

Wednesday 01152014

Posted on January 14, 2014 by admin

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy TnG 3 rep snatch conditioning AMRAP 10 10 squat cleans (105/75) 10 squat cleans (125/85) 10 squat cleans (145/95) 10 squat cleans (165/105) … Continue reading →

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Tuesday 01142014

Posted on January 14, 2014 by admin

This commercial is a must watch, very inspirational and powerful. http://youtu.be/u2HD57z4F8E Spend some time doing some easy aerobic shit. Structured or unstructured.

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Monday 01132014

Posted on January 13, 2014 by admin

heavy athletics A. Every 30 seconds x 10 Power clean + hang power clean + power jerk, (across) B. Front squat x 7 + back squat x 13 @ 65% x 3 conditioning A. 50 c2b pull up for time … Continue reading →

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Saturday 01112014

Posted on January 10, 2014 by admin

Heavy athletics A. Back squat; 3-3-3-3 Conditioning B. AMRAP 18 15 Box Jump w/step down (24/20) 12 STO (115/80) 9 Toe To Bar (focus on pacing, goal is as little attrition as possible) C. not for time 15-12-9 Wall Walk … Continue reading →

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Friday 01102014

Posted on January 9, 2014 by admin

Heavy athletics A. Snatch DL + Snatch Pull + Power Snatch + Hang Snatch + Snatch + Over Head Squat- build to a heavy set in complex, then hit same weight 2 more times successfully *no straps, never let go … Continue reading →

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Thursday 01092014

Posted on January 8, 2014 by admin

At least 30 minutes of continuous easy shit.

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Wednesday 01082014

Posted on January 7, 2014 by admin

Heavy athletics A. Front squat; 2,2,1,1 B. C&J; 3,2,1,1,1 C. Accessory/weakness work Conditioning D. Row 30 sec @ 90-95% (constant pace) Rest 2:30 x 10

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Tuesday 01072014

Posted on January 7, 2014 by admin

Conditioning For time 15-12-9 KB Swing Burpee box jump over (24/20) Rest 12 min B. 5 sets – vary order per set – 80-90% constant: 8 sto (135/95) – unbroken 400m row 12 TTB 40 dubz 4 muscle ups rest … Continue reading →

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Monday 01062014

Posted on January 6, 2014 by admin

A. 12 min to work up to a heavy 3 position Snatch B. OTM x 12 Odd – Snatch x 4 @ 75% of A Even – 40 sec of: 4 Burpees + max rep wall ball in remaining time … Continue reading →

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Friday 01042014

Posted on January 2, 2014 by admin

Heavy athletics A. High hang snatch pull x 3 + snatch x 1 x 3-4 Conditioning For time 5 rope climb 5 C&J (145/95) 4 rope climb 4 C&J (165/105) 3 rope climb 3 C&J (185/115) 2 rope climb 2 … Continue reading →

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