June 17, 2013

Mon 6/17-13

Warm up: 3xrow and 3 major bb br and fr work reps of 5 […]
June 13, 2013

Fri. 6/14/13

Arnold 4×12 Alt. 1 set then tog. 1 set ——————————————————————– DB OHS 3×3 reps […]
June 12, 2013

Th. 6/13/13

Clean & Jerk @ 70-75-80-80-85% of 1Rm Clean Do 3 reps for set 1&2 […]
June 11, 2013

Wed 6/12/13

Squat Jumps 5×5 – fingers laced and behind the head. Jump to a full […]
June 10, 2013

Tues 6/12/13

Push Press 3-3-2-2-1-1-1 21-15-9 L-Arm KBSnatch (24/16) R-Arm KBSnatch (24/16) Pull Ups NFT Tall […]
June 10, 2013

Mon 6/10/13

SP 5-4-3-2-1-1-1 Push Jerk 3-3-3-3 (use 1Rm SP Wt) 21-18-15-12-9-6-3 SDHP (75/53) Push Jerk […]
June 8, 2013

Sat. 6/8/13

60 KB SDHP (24/20) 5 Burpees 50 Box Jumps (24/20) 5 Burpees 40 WBS […]
June 6, 2013

Fri 6/7/13

Buy In / Buy Out 25 DU (sub singles @3:1) 10 Burpees 5 rounds […]
June 5, 2013

Th 6/6/13

25-20-15-10 WBS (20/14) Sit Ups SDHP (85/65) DU sub singles @ 3:1 I-Run
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