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October 29, 2014

Jennifer and Doyle are Limitless.  Are you?

 

Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM)

Skill Transfer/Olympic-   Clean Complex x 5 (High Hang Clean, Hang Clean, Clean)

 

 

 

WOD: 15 min AMRAP

Run 200m

10 Ball Shots

5 Pull-ups ( 10 pull-ups if you are a ninja)

 

September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

September 18, 2014

Strength-  Front Squat 3 x5 @ heaviest 5 from last week

 

Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day

 

 

 

WOD-

4 Rounds

1-3 HSPU (scale up to deficit)

5 Ring Row

7 Front Squats @ 60% of your MOD

 

July 2, 2014

Let me get you excited about where we are going with one of my favorite commercials.

 

Awesome, right?! 

 

The next 6-week focus is (in Drew's words) "Oly-Centric."

 

"We are working towards developing core competencies, confidence, and strength in the Oly Lifts (clean & jerk and snatch) while still maintaining strength."

 

Excited?  Me too!

 

Because these faster lifts are more complex, it's difficult to make progress unless you practi...

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