Sunday – rest!
Sunday, December 28, 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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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 ...
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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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A ) Deadlift: 8-8-8-8-8, Rest 2 min *work up to a challenging set of 8 reps and stay there for the remaining sets B ) Complete the f...
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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...
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1. Hang Power Snatch (below knee): 4 sets x 3 reps @ 60% of Snatch 1RM, Rest 1-2 min · Set-up from the top…lower bar to b...
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A ) 3 sets: 90seconds C2 Row, Rest 90sec (in rower) B ) 3 sets: 90second Clock: 20 HSPU + max wall ball in time remaining, Rest 90sec ...
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1. 2 Snatch Pull + 2 Snatch: 3 sets x 2 + 2 @ 60% of Snatch 1RM, Rest 1-2 min 2. Split Jerk (from rack): 3 sets x 2 reps @ 5 to 6...
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A ) Front Squat: 3 sets x 10 reps, last set – reach real 10RM, Rest 2-3 min B ) 4 sets – 80% effort: 4 min AMRAP: 10 Wall Ball (14...
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Tuesday A) Front Squat: 5 sets x 1.1.1, 10s/3min Rest (~72 to 79% of BS 1RM) B) For Time: · 70 Calorie Row · ...
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