120815 S&C
A Power snatch clusters, 4x1.1, :10 rest between sets, 2:00 rest between sets
B1. DB external rotation, 3x68/arm, :60 rest
B2. Handstand hold or 10m handstand walk, 3x:20, :60 rest
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3 sets for reps:
:60 row calories
:60 weighted lunges with plate overhead
:60 toes to bar
:60 rest
120715 S&C
A. Front squat, 1111, 2:00 rest
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EMOM for 8:00
evens 3 squat cleans, moderate/tough
odds 68 pull ups or ring rows
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4 rounds for time:
100m run
8 burpees
10 alternating DB snatches
11/23/15 Strength and Conditioning
Plan for a partner training session on Thanksgiving day!!
Thanksgiving Schedule
Thanksgiving Day: 9am gym wide training session!!
Day after Thanksgiving:
11am Black Friday Yoga
9am - 11am Open Gym (workout will be on the board)
Friday
3 rounds for time with a partner, one person working at a time
200m run (together each round)
20 squat cleans (65/95)
20 TTB/KTE
Friday Nov 13th 15'
Meet Mr. Burpee
A Max out Friday
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“Death By Burpees”
1st min 1 burpee
2nd min 2 burpees
3rd min 3 burpees
4th min 4 burpees
add one burpee every minute
if you are still doing burpees when the next minute starts, you’re out