Month: January 2016

Sat, 013016

   Tasia flexing on the podium  Competition: A. Sqt Clean x 2 + 1 Hang Power Clean; EMOM x 10-14 minutes  *athlete choose weight; think speed focus today. . . but the HPC will dictate for most the weight of the 2 SqT Cleans also B. Compare to 5 weeks ago  amrap 10  10 kb …

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Friday, 012916

   The weekend is here. With intensity output increasing and competition environment being tested more often… Make sure you are prepared on levels. This time of here, showing up to workout simply isn’t enough.  Are you sleeping properly? Nutrition dialed in? Are you recovering properly; not just physically but mentally?  Competition: Am A. 10 min …

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Tuesday, 012616

   Sano @ wodapalooza  Competition:  1 or 2 sessions; Athletes discression Warmup: create longer aerobic workout to loosen up today and open/close entire body. (30 min or so of warmup min) A. Weighted Pullups  5 x 5; across and HEAVY + 3-5 attempts at heavy singles (no kip)   B. afap 100 double unders  25 …

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Sat, 012316

   Tori Performance / Competition: A. Deadlift – 1″ deficit – 5rm for the day. *15 min following warmup  B. Weighted Pullups 7 X 3 *12-14 min  C. Bodyweight chin-ups::::  3 X max reps – rest 2:30 between  <10 min total  D. 5 rds  400m row  20/15 cal bike  10 clean & jerks 135/93 *done …

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