Month: December 2016

Monday, 121916

​​ De-load week. Leading into competition phase of the year  Each day will have 1 session.  Move through it in the prescribed time domains.  Added sessions are ok, keep it movement / technique / weakness focus while resting the mind this week.  A. Snatch 5 x 2 @80% *15 min to hit these sets.  B. …

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Sat, 121716

​​ Tay with east 341# Dead.  A weakness more! A. Snatch ; athletes choice of variation today ; To heavy single  B. Front SqT – 2rm work 5 real heavy sets max B2: immediately following your front squat Set. :12 second bike sprint – rest 3 min before back to FS C. Team wod with …

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Wed, 121426

Teammates , Brothers . . . both?  Competition: am Pre: warmup pull-ups and dip variations well! A. Push Press – climb to heavy single. . hit some triples and doubles at reasonable %’s leading up  B. 1x muscle ups (-2). If for some reason a PR is there take it but don’t expect that today.  …

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Monday, 121216

​ Monday Motivation Competition:  Leading into De-load week for Christmas  am A. Back SqT – 5.4.3 cluster; building on last week. . between the 5.4.3 sets, :30 second rest; build to max  B. :45 second hard effort bike ; rest 3 min x 6; sustainable hard efforts is the goal here. This will get ugly, …

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Wed, 120716

​​ 325# for Chris  Am A. Back squat 3.3.3 cluster : 10 count between to max  B. Strict Press – 5.3.1.1.1 *heavy 5, heavy 3 and singles  C. 400m run – hard sustainable efforts into 200m light job x 8 rds  Pm AMRAP 10 @90% 12 ghd sit-ups  6 strict hspu 5/3″ deficit  12/10 cal …

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