12/12/16

Posted: December 12, 2016 in Uncategorized

1.)  Back Squat 3RM, 1st Rep paused x 5 sec.  Then -10% 2×3.

2.)  5 RFT:

20 WBS @ 20/15

10 Push Up

20 KBS

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12/01/16

Posted: December 1, 2016 in Uncategorized

Warm Up #1

A).  Front Squat. 3RM (1st rep pause x 3 sec).  Then -20% 2×3.

B). Snatch complex (snatch+hang Snatch+OHS).  Work up to max then -20% x2

C). 20 Min EMOM

ODD:  2 Deadlift @80%

EVEN:  15 Push Up

D). Lunge 200m

Cool Down #1

11/30/16

Posted: November 30, 2016 in Uncategorized

Rest Day/Run/Bike/Hike

11/29/16

Posted: November 29, 2016 in Uncategorized

Warm Up #1

A). Clean complex ( clean + 2 Jerks). Work up to 1RM, then -10% x2.

B). Push Press 3RM, then -10% 2×3

C). 3 RFT:

        7 cleans (heavy, around 60%)

        2 min DU

         Rest 2min

Cool Down #1

11/25/16

Posted: November 25, 2016 in Uncategorized

Warm Up #1

  1. Front Squat:  3RM 1st Rep paused 3 sec.  Then -10% 2×3
  2. 4RFT:
  •      20 Deadlift @225/185
  • 400m Run
  • 10 Alt Lunges

Cool Down #1

11/24/16

Posted: November 24, 2016 in Uncategorized

Happy Thanksgiving

15 Min AMRAP

5 Push Up

10 Pull Up

15 Wall Ball Shots @20/15

11/22/16

Posted: November 23, 2016 in Uncategorized

Active recovery Day
Rub/bike/walk/hike