Category Archives: Uncategorized

Friday, August 23 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 20 Calories 10 DB Push Ups 10 Seated Single Arm DB Press 10 Single Arm DB Rows STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 6 reps @ 65% 1 set of 5 reps @ 70% … Continue reading

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Thursday, August 22 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 600m/1200m 10 reps of Good Mornings 8 reps of Inchworms 6 reps of Rubber Band Lat Pulls STRENGTH: E2MO2M, for 14:00 (7 sets) of: Deadlift *Set 1 – 7 reps @ 50% *Set 2 – 5 reps @ … Continue reading

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Wednesday, August 21 Gym Open @ 6:00am

PREPARATION: Run 2 laps or Row/Ski for 600m or Bike for 1200m Hang from Pull Up bar for 45 seconds 10 Hindu Push Ups warm up sequence from Jocelyn Forest 5 reps of Clean Pull + Hold + Hang Squat … Continue reading

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Tuesday, August 20 Gym Open @ 6:00am

McKinley and Max with beautiful technique PREPARATION: Row/Ski 500m or Bike 1000m Empty Barbell Movement Primer Three sets of: 5 reps of  Overhead Squat Two sets of:  reps of Front Squat Two sets of: 5 reps of 1+1/4 Front Squat  … Continue reading

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Friday, August 16 Gym Open @ 6:00am

PREPARATION: row 500m 10 Push Ups 10 DB Flyes on Bench 10 One Armed DB Bench Press 10 DB Rows STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 7 reps @ 60% 1 set of 6 reps @ … Continue reading

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Thursday, August 15 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 600m/1200m 10 reps of Good Mornings 8 reps of Inchworms 6 reps of Rubber Band Lat Pulls STRENGTH: E2MO2M, for 12:00 (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ … Continue reading

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Wednesday, August 14 Gym Open @ 6:00am

PREPARATION: Run/Row/Ski 500m Complete 5 Hawaiian Stretches per leg Complete a few singles of today’s Complex (Power Clean + Hang Clean + High Hang Clean + Jerk) STRENGTH: E2MO2M, for 12:00 (6 sets) of: Power Clean + Hang Clean + … Continue reading

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