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29
AUG
2017

Wednesday August 30th 2017

Block 1 Strength a)  E2MOM 12mins split jerk 2 reps b)  “2 Rounds Run 800m Rest 90sec Run 400m Rest 90sec Run 200m Rest 90sec 25min Cap”   Block 3 Gymnastics a)  Day 2 4 rounds Every 3 mins 2 mins to row 250m/200m + max rep kipping HSPU rest 1 min   Block 5...
28
AUG
2017

Tuesday August 29th 2017

Mobility Warm Up overhead squat https://youtu.be/HgEgIGE2ZI8?t=1m7s   Block 1 Strength a)  snatch E2MOM 2×3 70% 2×2 80% 2×1 90% 2×2 88% 2×3 80% b)  10min E2M 5 Power Snatch + 5 Snatch Balance + 5 OHS You pick the weights   Block 2 Weightlifting...
27
AUG
2017

Monday August 28th 2017

Warm Up skill warm up handstand hold   Block 1 Strength a)  Tempo Backsquat every 2 mins x 5 sets 4 reps (3311) b)  50 Stric Chest to bar Pullups 8 Burpees every time you drop the bar 15min Cap   Block 2 Weightlifting a)  10 min EMOM 2 Power Snatch Block 3 Gymnastic...
25
AUG
2017

Saturday August 26th 2017

Block 1 Strength a)  Sumo deadlift 5×2 b)  200′ Pinch Grip 35/25lbs comp plates Rest 2min 100Cal Aridyn Rest 2min 21-15-9 Dadlift 275/195lbs Strct HSPU 4″/2″   Block 3 Gymnastics a)  Day 2 every 15 sec for 8 mins 1 muscle up total reps: 32    
24
AUG
2017

Friday August 25th 2017

Block 1 Strength a)  E2MOM 14mins 4 T & G squat snatch b)  18min EMOM 1 Legless Rop climb 1 Strict M-up+ 2 M-ups + 3 Dips 200m Row   Block 2 Weightlifting a)  squat clean every 2 mins x 7 sets 4 reps clean pulls 4×3 @95% of 1RM   Block 4 Conditioning a) ...
23
AUG
2017

Wednesday August 23rd 2017

Block 1 Strength a) E2MOM 12mins split jerk 3 reps b) 2 Rounds Run 800m Rest 2min Run 400m Rest 2min Run 200m Rest 2min 25min Cap   Block 3 Gymnastics a) Day 2 5 sets 15 unbroken kipping HSPU (defecit if possbile) total reps: 75   Block 5 Strongman/Bodybuilding a) 2...
22
AUG
2017

Tuesday August 22nd 2017

Warm Up Mobility Warm up ankles Block 1 Strength a) snatch Every 90sec 2×3 68% 2×2 78% 2×1 88% 2×2 85% 2×3 78% b) 10min E2M 5 Power Snatch + 5 Snatch Balance + 5 OHS You pick the weights   Block 2 Weightlifting a) Behind the neck snatch push press...
21
AUG
2017

Monday August 21st 2017

Warm up  skill warm up ring muscle ups   Block 1 Strength  a) Tempo Backsquat every 2 mins x 5 sets 4 reps (3311) b) Tabata Burpee Box Jumps 24″”/20″” Thrusters 95/65lbs M-ups or CTB Strict Pullups Row/Run/Airdyne   Block 2 Weightlifting  a) 10...
19
AUG
2017

Augury 19th 2017

Block 1 a) Sumo deadlift 4×4   b) 400M Sandbage carry 100/70lbs Rest 2min 1000m Row Rest 2min 30 Muscle ups Rest 2min 60 DB Overhead squats 80/55lbs 30 reps each leg   Block 3 Gymnastics a) Accumulate 20 muscle ups in as few sets as possible weighted wide grip...
19
AUG
2017

Saturday August 19th 2017

Block 1 Strength  a)  Sumo deadlift 4×4 b)  400M Sandbage carry 100/70lbs Rest 2min 1000m Row Rest 2min 30 Muscle ups Rest 2min 60 DB Overhead squats 80/55lbs 30 reps each leg Block 3 Gymnastics a)  Accumulate 20 muscle ups in as few sets as possible weighted wide grip...