Monthly Archives: November 2019

Wednesday, November 20 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski 3:00 10 Pulls with bar 10 High Pulls with bar 4 Single High Hang Squat Cleans with bar 4 Single Hang Squat Cleans with bar 4 Single Mid-shin Squat Cleans with 40% STRENGTH: E2MO2M, for 18:00 (9 sets) … Continue reading

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Tuesday, November 19 Gym Open @ 6:05am

Monday Night Mixer PREPARATION: Row/Ski 600m or Bike 1200m Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power … Continue reading

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Monday, November 18 Gym Open @ 5:00pm

PREPARATION: Row/Ski 750m or Bike 1500m 20 Air Squats + 10 Goblet Squats with pause in bottom hip and ankle mobility drills 1 set of 7 reps of Back Squats @ 40% 1 set of 6 reps of Back Squats … Continue reading

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Friday, November 15 Gym Open @ 6:05am

PREPARATION: Row/Ski 750m or Bike 1500m 20 reps (maybe in a few sets) of band-resisted Bench Press 10 Shoulder Taps + Elbow Saw Plank  10 reps of Incline Flyes 8 reps of Decline Flyes STRENGTH: Floor Press as follows: 8 … Continue reading

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Thursday, November 14 Gym Open @ 6:05am

PREPARATION: Row/Ski 750m or Bike 1500m 10 “KB on upper back” Good Mornings 10 RDL with barbell  10 Strict Press with barbell 10 KB Headcutters (light) STRENGTH: 1 set of 8 reps of Deadlifts @ 40% 1 set of 6 … Continue reading

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Wednesday, November 13 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski for 3:00 10 Clean High-Pulls with bar 8 Clean High-Pulls from a Riser Pulls  6 Tall Cleans (get up on toes) 4 of today’s Complex @ bar 2 of today’s Complex @ 50% STRENGTH: E2MO2M, for 20 minutes … Continue reading

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Tuesday, November 12 Gym Open @ 6:05am

PREPARATION: Row/Ski 600m or Bike 1200m Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from … Continue reading

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