Month: December 2015

Wed, 123015

    Tasia – 263# Easy S.G Push Jerk Competition: Leading into Regionals Mock Weekend; so stick with the day. Added time spent, work assistance add ons + mobility / Recovery; prep for the weekend  1st session A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch  B. :25 sec sprint x …

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Monday, 122815

    220# Clean for Tori am A. SqT Snatch; 5RM cycle; TnG reps  B. 10×2 weighted pull-ups (pronated) C. Deadlift 7×1  every :90 seconds  @85-90%  pm A. 5 rds  7/5 muscle ups  350m row  10 burpees over the rower  5 Sqt cleans @70% of your 1RM sqT clean rest 3:30; sustainable rounds  B. 3 x …

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Sat, 122615

   A. 6 min of Dynamic warmup – if with group, stick together.  A2. Warmup wod 3 rds of strict Cindy + 25 bb thrusters  25 bb ohs  + ind focus for positioning / Mobility  B. Muscle snatch – heavy triple and single  C. 500m row X 4; rest 2:30. Hard efforts – will help …

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Wed, 122315

   Tiffany – 250# Clean Stick to one session (don’t add anything crazy) and the deload week (volume) A. Clean to Heavy Single ; athlete welcome to chose position they are strongest from.  B. OHS – to heavy single C. Afap 50 thrusters 95/63 1k row  15/12 muscle ups 50 wall balls  500m row  10/ …

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Tuesday, 122215

   Team De-load week continues  A. Push Press – heavy Single for the day in 12 min  B. amrap 10 @80%; sustainable pace  5 strict HSPU (deficit of choice for those who can) 10 box jumps (24/20) step down  10 cal bike  rest 10 min  50-40-30-20-10 unbroken double under sets  with 12 ghd sit-ups after …

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