8/3/14

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5/22/14

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...
5/28/14

A1) Barbell Strict Press: 5-5-5-5, (5 th rep should be very challenging) Rest 1 min A2) Burpee: 4 sets x max reps in 25sec, Rest 2 min ...
6/4/14

A ) Split Jerk (from rack): 5 sets x 3 reps, keep building each set until you reach a challenging set of 3, Rest 1-2 min B ) Snatch (f...
6/10/14

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...
11/3/14

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...
7/25/14

A ) Front Squat: 5 x 5 reps at 85%, rest as needed between work sets (at least 2 min!) B ) 7 sets of the following – 80-85% effort: ...
1/9/2015

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...
5/26/14

Happy Memorial Day! We will be having one class today at 9am. Join us! (Normal class times to resume Tuesday.) About "21 Guns...
5/19/14

A ) Tempo Back Squat (31X1): 4 x 8 reps, Rest 1-2 min B ) Complete 4 rounds of the following – 80% effort: 30sec Jump Squat 30sec ...
7/21/14

A ) Clean & Jerk: 5 x 3 reps at 80% of CJ 1RM, Rest 90sec B ) Clean Grip One Piece Pick Up Drill (3120): 3 x 3 at 110% of C &...

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