1-12-13
9 AM Weightlifting Max Effort: Back Squat Snatch Clean & Jerk 8 AM WOD Complete for total working time Row 750 meters (buy in) + 5 rounds of 10 Wall balls, 20/14 10 Box jumps, 24/20 10 Kettlebell swings, 53/35 …
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1-11-13
Weightlifting REST DAY TEST 5: Complete for time. Run 800 meters 21 Thrusters, 75/55 21 “L” pull ups The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in …
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1-10-12
Weightlifting Hang Power Snatch – 60% x 1 x 5 Hang Power Clean & Power Jerk – 60% x 1 x 5 Box Jump – 3 x 3 Test 4: Deadlift 1 RM followed by a max set of Handstand …
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1-9-12
Weightlifting Snatch – 60% 5 x 1 Clean & Jerk – 60% 5 x 1 Back Squat – 40% 3 x 2 (focus on acceleration up) Squat jump – 3 x 3 TEST 3. TABATA SQUAT FOLLOWED BY 4 MINS …
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1-8-12
Weightlifting Power Snatch – 60% x 1 x 4, 70% x 1 x 3 Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3 Squat jump – 3 x 3 TEST 2. Clean & …
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1-7-12
Weightlifting Snatch – 60% x 2 x 5 Clean & Jerk – 60% x 1 x 5 Back squat – 50% x 2 x 3 (focus on acceleration up) This will be a very light and easy week in preparation …
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1-5-13
Weightlifting Snatch – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2 Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2 Back Squat – 88% 8 x 3 …
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1-4-13
Weightlifting REST DAY Strength/Skill Handstand push up, 10 x 5 Chin up, 10 x 5 The above two exercises are performed as a couplet/compound set with a partner. The tempo for both is 1:3 (1 second loading:3 second deloading). Conditioning …
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