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Sept 27

Shoulder strength work in both directions. A1- Floor Press from rig 5×3 A2 – KB rows 5×8 B – warm up push presses/jerks from floor C – Main Event 7 rounds 2-minute rounds of: 25-cal. Row, 20/16 cal bike Max shoulder to...

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Sept 26

Surprise Tuesday! 10 MIN AMRAP Row 500 Run 800 Row 300 Run 400 50 wall balls   10 MIN AMRAP Run 400 20 Box Jumps 10 Hang Cleans 115, 80, 155/105 sport   10 MIN AMRAP 50 DU/75 sport 25 push ups 10 T2B/15 sport

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Sept 25

Monday BS strength focus   A – Incorporate 4 sets of 10 second row sprints in  active warm up and stretching   B – 8 mins of practicing different jumps Tall box jumps Seated box jumps Knee jumps   C – Main Event...

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Sept 24

3 rounds for time (40 min cap) Run 800 50 sit -ups 25 pull ups, C2B sport 15 clean Singles – Jump over the bar after each rep 155/105, 185/125    

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Sept 23

Saturday 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 5 sets Row max cals in :30 Max thrusters 95/65  in :30 Rest 2 mins

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Sept 22

Strength/movement focus – unilateral squat strength A – Weighted barbell step ups 5×3/leg.   B – 5 mins Pistol practice C – 6 sets, rest 30 seconds – alternate between bike and rower 200M/150M, 12/9Cals 20 push...

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Sep 21

 Thursday Lift refinement – touch and go snatch doubles. A – 3×5 – muscle snatches. B – work to a heavy set of 2 touch and go snatches. ***work on keeping good technique on both reps.   ***coaches watch hip movement...

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Sept 20

  Skill development – Sumo DL high pull A – Sumo DL 4×3 – not a max out.  Just moving some weight.  Focus on hips and hamstrings   B – Practice and build weight to SDLHP for workout.  6 mins – keep...

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Sept 19

Tuesday 35 min cap Run 400 with sandbag 10 strict pull ups or negatives/20 sport 75 thrusters, 75/55 50 dips/assisted dips 10 strict pull ups or negatives/20 sport 50 overhead squats, 75/55 75 sit-ups 10 strict pull ups or negatives/20 sport Run...

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Sept 18

Refinement – Elbow turnover in Heavy power Cleans A – 5 sets  of complex 2 muscle cleans 5 FS B – Touch and go power cleans 6×3 ***work on repeating the form with each rep. ***Crisp, fast finish with the elbows into deep...

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Sept 16

A- Clean and Jerk – 3 rounds 1 on min 1 2 on min 2 3 on min 3 4 on min 4 5 on min 5   B – Tabata – 16 mins Pull ups Push ups Sit ups squats

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