Comp Prep 10-21-14

Warm-Up Three sets for intervals500m Row80 Double unders rest 2 minutes STRENGTH Every 2 minutes for 10 minutes5×5 Push press(hold for 5s at top) SKILL Hang Power Clean + Jerk x1(in 7 sets, work up to something heavy) Workout of the DaySix sets with a partner 60m Sled pull (on the rubber)15 Pull ups60m Sled […]

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Comp Prep 10-20-14

Warm-Up three sets( 60 seconds at each station)“play” with the following stations1. Double unders or Triple unders2. Overhead pistols3. Rope climbs4. HS walk STRENGTHBack Squat5×65%3x 75%1x 85%5x 75%3x 85%1x 95%”SKILLClean x 1every 90 seconds for 12 minutes CONDITIONINGin teams of 4(2m,2 F)50 Deadlift 225/15550 HSPU”

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Comp Prep 10-15-14

Warm-Up Iron ScapThen,,, 3 x for qualityScotts press x 3OHS x 3Snatch Drop x 3 Workout of the Day “Six Sets every 2 min for 12 min – High hang Snatch– from 2” below the knee– from the floor ConditioningEvery 5 minutes for 20 minutes1 x round10 Strict HSPU20 Pull ups (C2B)30 Push ups(HR)40 Sit […]

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Comp prep 10-14-14

Workout of the Day5 x 3 double pause front squats(10 second hold in the bottom, 5 sec hold 1/2 way up)thenPower Clean 5x 1.1.1. @75%thenThree sets for Time400m run 7 Front squats @ 275/185 Post your scores to the Whiteboard.

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Comp Prep 10-13-14

Warm-Up 60m Sled push8 reps of each movementshoot throughAir SquatDips40 Double unders Workout of the DayA1. in 15 min find 1 RM Snatch B. in 15 min find 1 RM C+JThen…“5 Sets C1.SGPP x3-4 RepsRest 30 secondsC2.Supinated Strict pull ups x 4-5 reps”Rest 30 secondsConditioningThree Sets:500m Row15 Power Cleans 165/105 10 C2B Pull upsRest 3 […]

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Competitor 10-8-14

Warm-Up Three sets for quality:5 Snatch Grip RDL5 Snatch Grip High Pull5 Snatch Grip Muscle Snatch5 Snatch Grip Push Press5 Snatch Balance Skill 3×1 Snatch @ 90%2×2 Snatch @ 80% Conditioning For time:10 Rounds for Time3 Power Snatch 135#/95#15 Wall Balls 30#/20#

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Competitor 10-7-14

Warm-Up Three sets for quality:50′ Handstand Walk10 Tall Jerk10 Shoot Throughs10 Push Press 35#/45#50 Double Unders Skill 3 Jerk BalancesTake 15 min. to find “Heavy” Split Jerk Conditioning For time:21 Strict Press 115#/75#800m Run18 Strict Press800m Run15 Strict Press800m Run *Every time you drop the bar, 200m run penalty*

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Competitor 10-6-14

Warm-Up Three sets for quality:10 Push-Ups10 Air Squats10 Hip Extensions10 Pull-Ups400m Jog Skill Build to a 3RM Hang Power Clean Conditioning For time:2000m Row (note time)50 Pistols (alternating)25 Hang Power Clean 225#/145#

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