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MONDAY 22/02/16
Category Archives: Short
MONDAY 22/02/16
A1. 3 Sets @ Easy Pace: Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke) 10 Scapular Pullups 10 Scapular Pushups 10 Counterbalance Goblet Squats A2. A set each: 5 Muscle Snatch 5 High Hang Tall Snatch 5 Snatch Balance 5 Overhead Squat 5 Snatch B. Snatch Pull to Knee + […]
THURSDAY 18/02/16
A1. Coaches’ Choice A2. 2 sets of each: 5 Snatch Push Press 5 Snatch Balance 5 Overhead Squat B. 2 Snatch Grip Push Press + 2 Snatch Balance; 5 sets C. 3 Rounds For Time: 10 Power Snatches, 50/35 20 One Legged Squats, alternating Notes Preferred substitutions for one legged squat, in order: 1) OLS with […]
TUESDAY 02/02/16
Sam Briggs sets a new lightweight 500m row world record of 1:33.4. Amazing athlete… https://www.facebook.com/dominictrainbeardwell/videos/886250328139466/ A. EMOM 9, alternating: 1 – 10 DB Thruster, light 2 – 5 Inchworms 3 – Row 15 strokes B. Row 4x250m, rest while partner(s) work Immediately after each row, perform a hard set of handstand pushups C. AMRAP 6: […]
THURSDAY 21/01/16
A. 3 sets @ easy pace: 10 Double-unders 10 Tap Swings on Bar 10 Hollow Rocks 10 Barbell Press, light B. Clean & Jerk 15 rep max *Any clean & jerk variation is acceptable. *Touch-and-Go at floor. The athlete may rest with the bar at the hang, front rack, overhead, or back rack. Scaling Options […]
TUESDAY 05/01/16
A. EMOM 12, alternating: 1) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes) 2) 5 Half Kneeling Press/side 3) 10 Medicine Ball Cleans B. Row 500m Rest 2:00 50 Wall Ball (9/6) Rest 2:00 Max set HSPU Rest 2:00 2 rounds
MONDAY 07/12/15
A1. Coaches Choice A2. Hip Mobility/Activation B. Deadlift; Build to a heavy triple C. EMOM 10 Odds – 10 Burpees AFAP Evens – 10 Thrusters (45/30); Unbroken
MONDAY 16/11/15
A1. Coaches Choice A2. Hip Mobility/Activation B. Clean + Front Squat + Jerk; Build to heavy set, no fails C. In threes for total reps: 20 sec each: Burpee 20 sec each: Thruster (20/15) 20 sec each: Box Jump Over (20) 6 rounds
