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29
SEP
2017

Saturday September 30th 2017

Block 1 Strength  a)  Deadlift build to a max 1 rep b)  Sled 3x 100ft sled push rest 2mins between sets 3x 100ft sled drag rest 2 mins between sets 1x 100ft bear crawl sled drag with harness   Block 3 Gymnastics a)  Day 2 5 rounds for time 15 thrusters 75/55lbs 11 muscle ups...
28
SEP
2017

Friday September 29th 2017

Block 1 Strength a)  E2MOM 14mins 8 T & G power snatch b)  16min EMOM 8 Strict Chinups 10 Bent over row 95/65lbs 8 Strict Press 95/65lbs 10 Pullups   Block 2 Weightlifting a)  squat clean every 2 mins x 7 sets 3 reps clean pulls 4×3 @105% of 1RM   Block 5...
26
SEP
2017

Wednesday September 27th 2017

Block 1 Strength a)  10 min E2MOM 2 Push jerk + Split Jerk b)  21-15-9 Row cal Burpee 400m Run every set   Block 3 Gymnastics a)  10 min EMOM 1 strict def. HSPU very deep def. total reps: 10   Block 5 Strongman/Bodybuilding a)  3×8 standing Single barbell press...
25
SEP
2017

Tuesday September 26th 2017

Warmup Mobility Warm up low back https://www.youtube.com/watch?v=zT657soclws Block 1 Strength a)  snatch Every 90sec 70% 75% 80% 85% 92% 98% 100+ 100+ 100+ b)  10min E2M 5 Power Snatch 135/95lbs + 5 OHS + 30 Double Unders   Block 2 Weightlifting  a)  Find a 1RM Overhead...
24
SEP
2017

Monday September 25th 2017

Block 1 Strength Warmup skill warm up butterfly pullups a)  squat AMRAP backsquats at 80% of 1RM AMRAP shoulder press at 70% of 1RM compare to same weights as July 31st\ b)  Tabata Push Press 115/80lbs Double Unders Front Squat 115/80lbs Toes to bar   Block 2 Weightlifting...
22
SEP
2017

Saturday September 23rd 2017

Block 1 Strength a)  Deadlift 5×2 b)  10 Rounds 8 DB Snatch 80/55lbs Alternating 8 DB Overhead squat 4 each arm 10 Box Jumps 24″/20″   Block 3 Gymnastics a)  Day 2 10 rounds 10 Power snatch 75/55lbs 5 muscle ups 3 burpee over bar rest 90 sec total reps: 50
21
SEP
2017

Friday September 22nd 2017

Block 1 Strength a)  E2MOM 14mins 4 T & G push jerks b)  10min EMOM 5 M-ups 5min EMOM 3-5 Overhead squat each arm 50/35lb 5min EMOM 30 Dubs 6 Dumbell Snatch each arm (alternating) 50/35lbs   Block 2 Weightlifting a) squat clean every 2 mins x 7 sets 3 reps clean pulls...
19
SEP
2017

Wednesday September 20th 2017

Block 1 Strength a)  10 min E2MOM 1 push Press + 1 Push jerk + Split Jerk b)  21-15-9 Row Burpee 400m Run Between sets   Block 3 Gymnastics a)  7 sets 5 unbroken strict Def. HSPU total reps: 35   Block 5 Strongman/Bodybuilding  a)  4×10 Lat Pulldowns 3 Sets...
18
SEP
2017

Tuesday September 19th 2017

Warmup Mobility Warm up thoracic spine https://youtu.be/k2j1cGdFAhM?t=17s Block 1 Strength  a)  snatch E2MOM 2×3 78% 2×2 85% 2×1 98% 2×2 90% 2×3 88% b)  10min E2M 5 Power Snatch 135/95lbs + 5 OHS + 5 Burpee over bar   Block 2 Weightlifting a)  Snatch...
17
SEP
2017

Monday September 18th 2017

Warmup skill warm up ring muscle ups Block 1 Strength  a)  Tempo Backsquat every 2 mins x 5 sets 1 reps (3311) b)  TABATA Front Squats 135/95lbs Muscle ups Deadlifts 135/95lbs Strict HSPU Block 2 Weightlifting a)  10 min emom 1 clean pull + 1 power clean   Block 3 Gymnastics...