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Saturday 141025

With a continuously running clock complete 5 thrusters every minute:

From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/75 lb.
Continue adding 20/10 lb. every 5 minutes for as long as you are able.

Notes: Score is How many total reps you are able to get at your heaviest weight before failure. Scale using dumbbells.

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Friday 141024

1) Jerk 3 RM

Notes: Any style of jerk applies but we will be teaching the split by default. If you are using serious weight use the jerk blocks- remember you can switch weight in and out between athletes.


2) 5 rounds for time of:

3 wall walks

5 muscle ups

10 Power clean 165/115#


2) 5 rounds for time of:

30s Handstand hold

10 Chest to bar pull-ups

10 Hang power clean


2) 5 rounds for time of:

45s plank hold (hands not elbows)

15 ring rows

20 Kettlebell swings

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Thursday 141023

“Tabata Something Shwa”

Push-Press 95/65#

Jump Overs- Bench height

Front Squat 95/65#

Shuttle sprints 20 ft

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Push Press, the second 8 are Jump Overs, the third 8 intervals are Front Squat, and finally, the last 8 intervals are shuttle sprints. There is no rest between exercises.

 Notes: Jump overs: you are jumping over one of the benches used for bench press without any part of your body touching the bench. Scaling the jump overs you will do a barbell jump over. Shuttle sprints: you will start on the line and run to the other side TOUCHING THE FLOOR WITH BOTH HANDS at or beyond the line. When you touch with both hands it will be considered a rep.

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