Month: August 2015

Wed, 081915

   Happy Birthday Kim! Opens Comp Phase: A. emom x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections minute 1: 3 tng Power …

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Sat, 081515

   Get outside!  All Phases: A. amrap 25 1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time.  3 strict deficit hspu (you choose height) 5 box jumps (40/32) 7 GHD Sit-ups  B. Weighted Ring Rows 5×5; ascending – NO …

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Friday, 081415

   Opens Comp Phase (1 session) A. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here  B. SqT Program  Back SqT  1×10@65% 1×8@70 2×8@75 Front SqT  1×5@60 1×5@6 2×5@70% C. EMOM x 21 Minute 1: 12 burpee touch’s …

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Wed, 081215

   Lynn Regionals Comp Phase  am A. 10 min on bike – @80% B. Bench 10×3 @55%; emom  C. 5 x 15 reverse band scap squeezes E. recovery / mobility : pm A. 1k Row x 3;  rest 1:30 between  B. Snatch Grip Strict Press (behind neck) – 10RM for 2 sets C. Assistance Back …

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Monday, 081015

   Tasia  Opens Comp Phase:  A. Power Snatch + Hang Power Snatch + 2 OHS; build to max in this in <15 min of smart volume jumps B. 6RM Strict Press in 12 min C.  SqT Cycle Week 2 Day 1  Back SqT  1×10@60/62% 1×8@65/67 1×6@70/72 1×6@75/77 1×6@80/82 Front SqT 2×5 @65 1×5@70 1×5@75 D. …

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