Monthly Archives: October 2014

Friday, October 31 Gym Open @ 6:20am

STRENGTH: 3 sets of 4 Front Squats @ 60% of FS Max establish a 1 rep Max of the following complex: Clean Pull, Power Clean. and then 2 Split Jerks Met-Con WOD: 7 rounds of the following: 5 Split Jerks … Continue reading

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Wednesday, Octber 29 Gym Open @ 6:20 am

STRENGTH: 4 sets of 2/4 FS/BS @ 70% of FS Max Met-Con WOD: we are going to do Grace again, except with a few twists: start with 85% of your Clean and Jerk Max every 3:00 minutes, drop 10% and keep … Continue reading

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Monday, October 27 Gym Open @ 5:20 pm

STRENGTH: this week is the last week of our Front Squat/Back Squat program – next Monday night we will set new Maximums in Front and Back Squats 4 sets o 2/4 FS/BS @ 70% PREPARATION: run 2 laps of the … Continue reading

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Friday, October 24 Gym Open @ 6:25 am

Strength: 3 sets of 4 reps of Front Squat @ 60% Met-Con WOD: For Time: 500m Row 15 Hang Power Cleans @ 115  3 Rounds of “Cindy” 10 Hang Power Cleans @135 2 Rounds of “Cindy” 5 Hang Power Cleans @ … Continue reading

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Thursday, October 23 Gym Open @ 6:25 am

STRENGTH: Deadlift action Snatch action: High Pulls Met-Con WOD: to be determined

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Wednesday, October 22 Gym Open @ 6:20 am

STRENGTH: 6 sets of FS/BS @ 94% of Monday Met-Con WOD: For Time: 500m Row 15 Hang Power Cleans @ 115  3 Rounds of “Cindy” 10 Hang Power Cleans @135 2 Rounds of “Cindy” 5 Hang Power Cleans @ 155 1 … Continue reading

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Monday, October 20 Gym open @ 5:20 pm

PREPARATION: 5 Man/Woman on Fire Burpees 5 each Jump over kneeling partner/scoot through under partner  2 minute paleo chair STRENGTH: we are almost done, folks! Next week is a Deload week for squats – then Max it out the following … Continue reading

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