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Aug 22

For Time (40 min cap)   Run 1 mile 21-15-9 Box Jumps DB Snatches Row 2K 9-15-21 Goblet Squats Wall balls 50 burpee pull ups

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Aug 21

Learning and Practice HSPU and Jerks   A – During Warmup up coach will go over jerk and split jerk with PVC and Bar   B – 6 Mins of HSPU Practice *Advanced athletes practice smoothly stringing together multiple kipping HSPU...

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Aug 20

With a buddy 40 mins One person runs 600 Other person gets as many rounds and reps as possible of: 10 pull ups 20 wall balls 30 sit ups   score is total meters run + rounds/reps

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Aug 19

A – weighted barbell step ups – 3×3 (per leg)   B – OH Lunge walk practice – 3 sets of 8 steps   C – 5 sets, rest 2 mins after each set 20 UB KBS 12/9 CALS on rower AFAP

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Aug 18

Practice and Refinements: box jumps Coach works on box jump efficiency with athletes – step down each time  3 sets – work on good movement patterns 10 wall balls 10 box jumps ***athletes – work on your rhythm with box jumps...

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Aug 16

Practice and Refinement – Snatch Tech A – Slow Pull snatches – This is just a regular snatch, but the first and second pull are SLOW.   Very slow pull until mid thigh and then accelerate to overhead position.   Do 10-12 sets of...

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Aug 15

8 min to complete Run 400 Row 500 Ride 20/15 Cals rest 5 mins   20 min AMRAP – Cindy 5 pull ups 10 push ups 15 squats

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Aug 14

A – Muscle Cleans – 1 rep every 20 seconds for 5 mins **coach incorporate instruction and practice of Musc. Clean in warm up B – 12 mins of 3 position squat cleans complex Mid thing hang Above knee hang From ground 7 sets Sets...

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Aug 13

Every 7 mins (for 35 mins) perform: 15 box jumps 15 wall balls 15 KBS 15 v-ups Run 400 *Mix order up each round

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Aug 12

A – from ground 3×3 push press followed by 3 tough box jumps   B – Jerk from rack – 10 mins to work to a max 1 rep   C – Tire Flip and KB relay – Coach creates a relay using the tires/KB based on the...

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Aug 11

A – Practice and Refinement – HSPU and T2B **coach spends some time after/during warm up going over tech for hspu/t2b 10 Min EMOM Even min – 2-10 HSPU Odd min – 5-10 T2B **you choose reps based on your ability   B- 16...

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Aug 10

A – Practice and Refinement – Snatch Tech work 4 mins to do 3sets of 3- Snatch Deadlift with pause at knee **focus is to keep the lats engaged to keep the bar close to the thighs and hips. 4 mins – 3×3 – Snatch High...

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