Monthly Archives: December 2013

Wednesday 12042013

Posted on December 3, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday 12032013

Posted on December 2, 2013 by admin

heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (you realistically only have 1 attempt at this. Do one set at 50% for 10 and let this be your gauge. 50% would be the low end and 60% would … Continue reading →

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Monday 12022013

Posted on December 1, 2013 by admin

heavy athletics A. C&J; 4 x 1+2 (loads from 70%-80%) B. “Hulk Hogan” Every 2 minutes complete: 3 Muscle ups 5 Power Cleans, 185/135 7 Burpees Continue for 20 minutes (10 rounds), or as long as possible. D. Core + … Continue reading →

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