031715 Strength and Conditioning
A. Bench press, 4x3, 2:00 rest between sets
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EMOM for 15:00
1st min- 3 hang power cleans, moderate/tough
2nd min- 12 HR push ups
3rd min- :30 row @high effort
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Not for time:
Max Sorensen hold
031315 Strength and Conditioning
Bob takes the tire for the inaugural pull of the year! 7 min as far as possible. 135 lbs tire 606 Yards. Boom!!
Max out Friday
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For time:
1000 meter row
30 KB swings
031215 Strength and Conditioning
Squat snatch, 15:00 technique work
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4 sets for even times:
10 deadlifts (135/185)
10 alternating pistol squats
10 TTB
:90 rest
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Not for time:
Accumulate
:90 L-sit or L-hang
031115 Strength and Conditioning
who's you favorite!!? Go!
Back squat, 4-4-3-2, 2:00 rest between sets
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EMOM for 12:00
1st min: 6 shoulder to overhead (65/95)
2nd min: 8 box jumps
3rd min: 12 wall ball
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3 sets:
:35 row @ 97%
2:25 rest
031015 Strength and Conditioning
A. 1 power clean + 1 hang power clean, 5x1, 2:00 rest
B1. Front rack weighted lunge steps, 3x10, :30 rest
B2. DB row, 3x4-6/arm, 2:00 rest
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AMRAP in 7:00
6 hang power cleans (65/95)
8 burpees over the bar
40 double unders