Monthly Archives: Jul 2015

Friday, July 31st

A) 20 minutes to build to a heavy Back Squat or work on squat technique. Rest 5 minutes B) Back squat x Max Reps at 85% of “A” @30X0 (stick to the temp) C) For time: 50 double unders 10 burpees to taget 6″ above reach 40 double...

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Thursday, July 30th

A) For time: 2000 meter row B) 12 minutes to build to a 1 rep max Strict Press C) 15 minutes to build to a 100 meter max unbroken Farmers Carry (Alley and back, no setting the weight down) 3 sets of: D1) Dumbbell External Rotation x8 reps 8RM...

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Wednesday, July 29th

4 sets of: A1) Single Leg Romanian Deadlift x 7 reps /leg Rest 30 seconds A2) Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 90 seconds B) 4 Rounds of: Complete as many rounds and...

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Tuesday, July 28th

A) 4 sets of: Split Squat x 8 reps @3010 (Build to 8 rep max) Rest 60 seconds between legs and 2 minutes between sets (elevate your rear foot so its about the height of your knee cap) B) Side Plank max hold each side C) 3 sets of: Dumbbell...

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Monday, July 27th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink A1) In 12 minutes build to a max weighted dip (preferably on stationary bars but rings are ok) (Alternate back and forth between the chin...

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Friday, July 24th

  4 sets of: A1) Good morning x 5 reps @3111 Rest 90 seconds A2) Single Arm Dumbbell Push Press x 5 reps /arm Rest 2 minutes B) Every 5 minutes, for 25 minutes (5 sets): 20 walk lunges 15 box jumps step down 24/20″ 10 Goblet Squats 60 Double...

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Thursday, July 23th

  If you can train Saturday, take today as a rest day and do todays work on Saturday. A) 10 rounds for time -Run 400 meters -15 burpees A) 12 minutes to build to a heavy Snatch or work on Snatch technique. B) 12 minutes to build to a heavy...

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