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29
NOV
2016

Wedensday November 30, 2016

a) Front squat E2MOM for 8-12 mins 4 reps @ 80% b) 10 min E2MOM 5 weighted C2B c) 3 rounds 90-95% intensity airdyne 15 cals 20 Shoulder to overhead 95/65lbs Rest 3mins d) 3x alternating 8-10 bent over row 30 sec overhead barbell carry Lsit on plates (max time holding on 1 or 2...
28
NOV
2016

Tuesday November 29, 2016

a) 7 rounds 10 cal row 7 Strict HSPU 6/4″” def. 2 bar muscle ups rest 2mins b1) 10min E2M Work up to a max double Clean & Jerk b2) 10min E2M Double Clean & Jerk 250-275lbs/165-190lbs b3) 10min E2M Clean & Jerk 250-275lbs/165-190lbs c) WORKOUT 13.4 7min...
27
NOV
2016

Monday November 28, 2016

a) 10 min EMOM 1 strict muscle up + 2-3 kipping muscle ups b) Every 2 minutes Snatch to a Heavy Triple in 8 sets or less(Drop down to 70% of your 1RM in no larger the 25lbs increments) Snatch to a Heavy Double 8 sets or less (Drop down to 70% of your 1RM in no larger the 25lbs...
25
NOV
2016

Saturday November 26, 2016

a) Every 30sec for 6 mins 2-3 muscle ups b) 2 power snatch every 15sec for 4 mins at 135 (focus on consistency and efficiency) c) 10 deadlifts 275/190 10 deadlifts 315/220 10 deadlifts 335/235 10 deadlifts 365/255 rest 2-3 mins goal is unbroken d) 10 minute AMRAP 15 Wall Balls...
24
NOV
2016

Friday November 25, 2016

a) 12 min Emom warm ups @70% 17/14 cal row 22 wall balls 17 burpees 17 box jump step down b) Every 90 seconds for 5 sets 5 sotts press Every 90 seconds for 5 sets 1 Sotts press + 1 OHS + 1 sotts press + 1 OHS 5 sets 3 Snatch balance c) 5 Rounds 90-95% intensity get as far as you...
22
NOV
2016

Wednesday November 23, 2016

a) Front Squat E2MOM for 12 mins 3 reps @ 80% b) 10 min E2MOM 5 weighted supinated C2B c) 3rounds AMRAP 60 seconds 95% intensity 1 power clean to overhead 1 toe to bar 2,2, rest 2mins record reps as D1, D2, D3 d) 12min EMOM 30 sec Left arm Waiter carry overhead 32kg/24kg, hold in...
22
NOV
2016

Tuesday, November 22, 2016

A) 10 min emom 4-5 strict HSPU 4/2″” def. B) Find a heavy 2 Cleans + 2 Jerk C) For Time 30 Clean & Jerk 225/165lbs
20
NOV
2016

Monday November 21, 2016

a) 7 sets 1 strict + 1-2 muscle ups + 3 dips rest as needed b) 20min E2MOM 1 Snatch Pull + 2 Snatch 90% of last weeks double c) for time 30 Squat Snatch 155/105lbs (3 sec pause in bottom) d) Row 16 mins 1 min 90% 1 min 60%
18
NOV
2016

Saturday November 19, 2016

a) 6 sets 3-5 kipping def. HSPU choose your own def. rest as need b) 2 power clean and jerks every 15 sec for 4 mins at 135 (focus on consistency and efficiency) c) core accessory work 10 deadlifts 225/160 10 deadlifts 275/190 10 deadlifts 315 /220 10 deadlifts 335/ 235 rest 2-3...
17
NOV
2016

Friday November 18, 2016

a) 12 min Emom warm ups @70% 15/12 cal row 40 double unders 15 burpees to 6″ target 12 toes to bar b1) Every 90 seconds for 5 sets 5 sotts press b2) Every 90 seconds for 5 sets 1 Sotts press + 1 OHS + 1 sotts press + 1 OHS b3) 5 sets 3 Snatch balance c) 3 rounds @ 95%...