06/29/2017

Deadlift 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Superset: After each set of deadlifts, do 5 strict toes to bar (scaled: do 10 straight-leg hanging leg raises). NO SWINGING Elizabeth 21-15-9 for time, 10 minute cap: Cleans Ring Dips Rx: 135/95 Scaled: use 30-40% of your 1RM Back…

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June 27, 2017

06/28/2017

Polar Bear Complex EMOM 15: 2 Snatch 2 Snatch Balance 2 Overhead Squats Work up to a relatively heavy weight, but don’t sacrifice depth and form just to put more weight on the bar. Run 5k Foam Roll Finish

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June 27, 2017

06/27/2017

Bench Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Dropsets: 5 rounds: Max reps push ups in 20 seconds, rest 40 seconds. For Time: 10-8-6-4-2: KB Snatch, Left arm KB Clean, Left arm KB Snatch, Right arm KB Clean, Right arm KB weight: 35/26 Then: 10-8-6-4-2 Row for…

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June 27, 2017

06/26/2017

Back Squat 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Dropsets: 5 back squat @ 40%, every minute for 5 minutes. For Time: 50 KB Swings (53/35) Then 5 rounds: 50 double unders 30 air squats 10 push ups

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June 27, 2017

06/21/2017

Bench Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Superset: After every set of bench press (including warm ups), do 10 Pendlay Rows with an empty bar. https://youtu.be/ZlRrIsoDpKg 5 Rounds for Time 10 Clean and Jerk (95/65lbs) 20 Double Unders 30 one-arm KB Swings (53/35lbs) *KB Swings: 15…

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June 21, 2017

06/20/2017

Back Squat 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% EMOM 10 1 Power Snatch 2 Overhead Squats 3 Good Mornings Use a 45/35lb bar Cindy AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats

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June 21, 2017

06/19/2017

Shoulder Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Dropsets: 5 Shoulder Press @ 50%, every minute for 5 minutes. For Time: Run 800m 20 Burpees 20 Pull Ups 20 KB Snatches (53/35) 20 Box Jumps 20 Push Ups 20 KB Clean and Press 20 KB Swings 20…

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June 21, 2017

06/16/2017

1RM Front Squat 5 minutes general warm up (front rack stretch, ankle stretch, empty bar cleans, empty bar front squats) Going off of your back squat weight: 1 x 3 reps ~35% 1 x 3 reps ~50% 1 x 2 reps ~60% 3 attempts at 1RM. Start around 65-70% of your 1RM Back Squat from…

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June 14, 2017

06/15/2017

Row for Distance For 10 minutes, row as far as you can. But every minute, do 3 push ups. Kettlebells! Sidelong KB Clean and Press 1 Clean 3 Presses Repeat on other side. Start with light weight, increase as tolerated https://youtu.be/pKXyTwuWOus Rest 1 minute after you do each side once. Repeat for 5 sets. Double…

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June 14, 2017

06/14/2017

1RM Bench Press 5 minutes general warm up (push ups, tricep extensions, banded flys, empty bar bench) 1 x 5 reps ~30% 1 x 3 reps ~50% 1 x 3 reps ~70% 1 x 2 reps ~85% 3 attempts at 1RM. Start around 92% AMRAP 20 10 KB Lunges left arm 10 KB Lunges right…

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June 14, 2017
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