5/4/14
Rest Day!
Sunday, May 4, 2014
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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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Modified Partner “Murph” - To be completed in teams of 2, work split up between two people – two people CAN be working at the same time...
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A1) Strict Press: 4 x 3 reps (3 rd rep should be challenging), Rest 1 min A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min B ) ...
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A) Deadlift: work to a heavy single for the day – 5-10 minutes tops B) 5 sets of the following: 1 min AMRAP – 95% effort: 10 box jumps, ...
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1. Hang Snatch (above knee) + Snatch: 4 sets x 1+1 reps @ 60% of Snatch 1RM, Rest 1-2 min 2. Strict Press: 4 sets x 6 reps @ 8 to 9...
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A) EMOTM for 8 min: 20sec HARD row, Coast the rest of the 40s… B) Every 2 minutes for 10 minutes total complet...
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A) Back Squat: 3 sets x 1.1.1, 10s/3min Rest (~80 to 87% of BS 1RM) B) 4 sets – 85% effort: 5 min AMRAP: 5 Pull Ups 5 Pow...
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**REMINDER! Today begins our summer schedule change! Schedule will now be as follows: Monday - Friday: 5:30/6:30am (NO 7:30am class due ...
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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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A ) HSPU technique work: spend 5-10 minutes working on technique (ie. Handstand hold, wall walks, walking on hands to wall, negatives, def...
Nailed it.
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