Month: December 2016

Sat, 123116

​​ 330# A. Power Clean + hang power + jerk; to max  B. Belly to walk strict hspu x 3 sets x max reps – rest 3:30 between  C. AMRAP 17 20 cal row 16 clean and jerks 95/63 20 cal bike 17 hspu  D. Recovery + weakness – athlete specific 

Wed, 122116

​​ De-load week cont: A. Above the knee hang muscle snatch – 3RM with good speed. No grinding or major pressing  B. Pendlay rows – 5 x 5-7 across, heavy  C. Emom x 14-21 *athletes Choose their weaknesses D. 200m run x 10; rest :45- following last, directly into 10 min row at 2:15/2:25 E. …

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