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Wednesday – 2/14/2024

2/14 AMRAP 9 min 15 TTB 10 DL – 115lbs 5 Sn – 115lbs ..into 6 min to build to a strong clean and jerk single 5+13 & 255 – i was on a strong pace (sub 90sec per round) … Continue reading

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Tuesday 2/13/2024

2/13 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 4 min x 12 Sets 1-2: Bike erg 1k @ 1:55-1:57/1k 1:55.7 – 1:55.9 Sets 3-4: Ski 500m @ 2:02/500m 2:00.5 – 1:59.3 Sets 5-6: … Continue reading

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Friday 2/9/2024 – Monday 2/12/2024

Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you can … Continue reading

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Wednesday – 2/7/2024

2/7 A – Power snatch x 1/OHS x 2 – 1 complex every 30 sec x 4, rest 3 min x 4 working sets (all sets at 135-145) 135 B1 – Kickstand dbl DB RDLs x 10/side @ 20X1 tempo, … Continue reading

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Tuesday 2/6/2024

2/6 Hip/knee prep (2x through if you have time) Banded TKE x 30/side Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading

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Saturday 2/3/2024 – Monday 2/5/2024

2/3 A – Split Jerk w/ 1 sec pause in dip: Find a max for the day. Be disciplined with the full 1 sec pause in the dip. Use block if able 245 – missed 255 – just couldn’t generate … Continue reading

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Wednesday 1/31/2024

A – Power clean/push jerk – 1 rep every 8 sec x 5, rest 3 min x 5 working sets (all sets at 135-155) 155 B1 – Kickstand dbl DB RDLs x 8/side @ 20X1 tempo, rest 90 sec 50’s … Continue reading

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Tuesday 1/30/24

1/30 Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading

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Wednesday 1/24/24 – Monday 1/29/24

1/24 Hip snatch triples @ 115-125lbs, rest 2 min x 4 sets 125 + Above knee hang squat snatch doubles @ 125-135lbs, rest 2 min x 3 sets 135 + Below knee hang squat snatch singles x 3 reps @ … Continue reading

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Tuesday – 1/23/2024

Self Directed Every 2:30 min x 11 sets 2 min window/cap 15 bike erg cals buy in + 11 ski cals 15 bike erg cals buy in + 13 ski cals 15 bike erg cals buy in + 15 ski … Continue reading

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