5/4/14
Rest Day!
Sunday, May 4, 2014
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1. Hang Snatch (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Single Arm DB St...
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A ) Deadlift: 4 x 7 reps, increase from two weeks ago, Rest 2 min B ) 3 sets – 95% effort: 21-15-9 Box Jump Wall Ball + Rest 3...
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Friday A) 10 sets: Row 10 calories, Rest 1 min B) 2 sets – 95% effort: 1 minute running clock: complete as many Thrusters a...
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A1) Barbell Reverse Lunge: 5 sets x 8 reps/leg, Rest 1 min A2) Pistol: 4 sets x 3 reps/leg, Rest 1 min B ) 3 sets – 100% effort: 1...
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A ) Snatch Grip Deadlift: 2 sets x 3 reps, slightly heavier than last week, but technique being most important (focus on one piece pick up...
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A ) 4 sets: 2 Clean Pull + 2 Clean, increase from last week, Rest 1-2 min B ) Clean & Jerk: 5 sets x 3 reps at 80% of CJ 1RM, Rest...
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Happy Memorial Day! We will be having one class today at 9am. Join us! (Normal class times to resume Tuesday.) About "21 Guns...
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A1) Split Jerk (from rack): 3-2-1-3-2-1, Rest 1 min *this is a wave load, each wave increases, ex: 3 reps at 80, 2 reps at 85, 1 rep at ...
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1. Back Squats: 4 sets x 11 reps (5.0.1) @ ~ 18RM, Rest 2 Min Tempo = 5.0.1 (5 seconds down, 1 sec up each rep…) 2. Muscle U...
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A ) Two times through the following: 3 min AMRAP: 5 pull ups 10 push ups 15 air squats + Rest 2 min 3 min AMRAP: 5 Power...
Nailed it.
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