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Written by Andrea
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Thursday, 02 September 2010 16:47 |
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"Tanner"
Advanced
4 rounds
Row 500m
15 wall ball #14
15 good mornings #45 bar
15 squats
Intermediate
4 rounds
Row 500m
10 wall ball #10
10 good mornings #35 bar
10 squats
Beginner
3 rounds
Row 250m
10 wall ball #6
10 good mornings #15 bar
10 squats |
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Written by Andrea
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Wednesday, 01 September 2010 19:29 |
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"Johanna"
Advanced
5 rounds
200m farmer's walk #30 DB's
20 lunges
10 pull ups
Intermediate
4 rounds
200m farmer's walk #20 DB's
20 lunges
10 pull ups or progressions
Beginner
3 rounds
200m farmer's walk #10 DB's
15 lunges
10 pull up progressions |
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Written by Andrea
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Tuesday, 31 August 2010 20:31 |
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Advanced
For 15 minutes do:
5 thrusters #55
7 sumo deadlift high-pulls #55
10 hang power cleans #55
Intermediate
For 15 minutes do:
5 thrusters #35
7 sumo deadlift high-pulls #35
10 hang power cleans #35
Beginner
For 10 minutes do:
5 thrusters #15
7 sumo deadlift high-pulls #15
10 hang power cleans #15
The SDLHP may be difficult if your belly is in the way. If so, please just use a PVC for that exercise. I intentionally switched the SDLHP and HPC because the high-pulls can be pretty high on the intensity meter, so I think it's best to do less of them.
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Last Updated on Tuesday, 31 August 2010 21:03 |
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Written by Andrea
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Monday, 30 August 2010 19:29 |
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“Jet”
Advanced
30-20-10
One-armed kettlebell snatch 16kg (half each arm)
Pull ups
Squats
Intermediate
25-15-5
One-armed kettlebell snatch 12kg (half each arm)
Pull ups
Squats
Beginner
20-10-5
One-armed kettlebell snatch 8kg (half each arm)
Pull ups
Squats |
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Written by Andrea
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Sunday, 29 August 2010 19:40 |
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Skill Day
Today, pick a weight, from PVC to an empty bar, and practice:
Shoulder press
Push press
Push jerk |
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Written by Andrea
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Saturday, 28 August 2010 18:35 |
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Rest Day
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Written by Andrea
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Friday, 27 August 2010 16:52 |
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Rest Day
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Written by Andrea
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Thursday, 26 August 2010 20:17 |
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"Linus"
Advanced
5 rounds
300m row
9 bear complex #45
Intermediate
4 rounds
300m row
9 bear complex #35
Beginner
3 rounds
300m row
9 bear complex #25
Bear complex:
Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1. |
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Written by Andrea
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Wednesday, 25 August 2010 21:00 |
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Advanced 21-15-9-3 Pull ups Elevated push ups
Intermediate 21-15-9 Pull ups Elevated push ups
Beginner 15-12-9 Pull ups Push ups
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Written by Andrea
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Tuesday, 24 August 2010 18:18 |
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"Anjolie"
Advanced
5 rounds
10 lunges
10 dumbbell hang power cleans #20-25 DB’s
10 dips
Intermediate
4 rounds
10 lunges
10 dumbbell hang power cleans #15-20 DB’s
10 dips
Beginner
3 rounds
10 lunges
10 dumbbell hang power cleans #10-15 DB’s
10 dips
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