Friday, 31 October 2014

Meet at 0530 in the 62 room:

Mobility and rollers time...go for a light run, practice some front squats, cleans, double-unders! Or sleep in and do it later, looking to compete on Sunday.


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Thursday, 30 October 2014

Meet at 0530 in the Powerlifting Room...

Strength:

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Conditioning: Move outside...

Complete 6 rounds:

Sprint 200 yards

*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.

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Wednesday, 29 October 2014

Team...Rest Day

Skill...The double-under!

Tuesday, 28 October 2014

Meet at 0530 in the Powerlifting Room:

Strength:

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning:

Complete 10 rounds for time:

2/1.5 pood Russian KB Swings – 5 reps
2/1.5 pood One Arm dumbell Power Snatch – 5 reps

Alternate arms as needed.

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Monday, 27 October 2014

Meet at 0530 in the 3rd floor weight room...

Strength and Conditioning

Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
Box Jumps @ 75% of 1 RM height – 5 reps
Sprint 60 yards

Saturday, 25 October 2014

On your own...

 

Conditioning

Complete 2 rounds for time:
Deadlifts @ body weight – 9 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 6 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 3 reps
Sprint 1 Full Gasser (200yds)

*rest 3 minutes between rounds

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Friday, 24 October 2014

Meet at 0530 in the 3rd Floor Weight room...

Strength

Power Snatch 5×2 (find a realistic weight)
Strict Chin Ups 3 x max reps

Conditioning

Complete 3 rounds for time: (move to the '62 Room)
 
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left

*go as heavy as possible

 *rest 45 seconds between rounds

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