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Thursday October 27, 2016 '10-25-16'

10 rounds:
200m row
10 burpees (more…)

Tuesday October 25, 2016 '10-24-16'

Every :30 for 10:00:
1 hang squat clean@80% (more…)

Wednesday October 19, 2016 '10-18-16'

4 rounds:
15 barbell rollouts
15 hollow rocks (more…)

Tuesday October 18, 2016 '10-17-16'

With a partner:
800m run
100 cal row
90 goblet squats(53/35)
80 push-ups
70 jumping lunges
60 clean and jerks(135/95)
50 weighted box step ups
40 T2B
30 burpees(each)
20 MUs
800m run
(more…)

Thursday October 13, 2016 '10-14-16'

Take 20:00 or less to complete:

2×2 Hang Squat Clean @ 60-70%
6×1 Hang Squat Clean @ 70-90+%

Rest 3:00…. (more…)

Thursday October 13, 2016 '10-13-16'

REST DAY

Wednesday October 12, 2016 '10-12-16'

A)
4 x 400m run
1:00 rest per round

B)
5×5 Sotts Press

Immediately after… (more…)

Monday October 10, 2016 '10-11-16'

Week 1 of Smolov Jr. Squat program

A)
Back Squat 6×6 @70%

B)
EMOM for 6:00
Snatch Pull x 2 @ 100-105% of max snatch
Rest 2:00 then complete…

3x 1 Hang Power Snatch + 1 Snatch + 1 Overhead Squat @70-75% max snatch
Rest 2:00 between sets

C)
5 Rounds not for time:
Barbell Bench Press x 8-10r
Strict weighted C2B pull ups x 8-10r

Friday October 7, 2016 '10-7-16'

A)
Front Squat
2 @ 60%
2 @ 70%
2 @ 80%
3 sets x 1 @ 90%
1 @ 90+%

Rest 2:00

(more…)

Thursday October 6, 2016 '10-6-16'

A)
Deadlift (build to a heavy triple)

B)
EMOM for 24:00
1:00 6 Deadlifts @ 75% of today’s triple
2:00 2 legless rope climbs 12′ rope (start seated on ground)
3:00 12 T2B

(more…)