Category Archives: Featured

Friday – Training

Posted on January 5, 2012 by admin

    Games Prep Part 1 A. Snatch; 6 x 2 @ 80%, rest 2-4min Non Girl Guy Competitors Complete the following B. Drop Snatch; 65%, 70%, 2 x 75%, 2 x 80% Girl Guy Competitiors do the following B1. … Continue reading →

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Thursday – Training

Posted on January 4, 2012 by admin

Games Prep   Part 1   A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min B. Halting Deadlift Drops; 3 x 3 @ 85%, rest 3-5 minutes C. Front Squats; 4 x 8 @ … Continue reading →

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Wednesday – Training & Inspiration

Posted on January 3, 2012 by admin

  Rest Day If you need to make up any work from the previous days, use today to do so. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the … Continue reading →

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Tuesday – Training

Posted on January 2, 2012 by admin

Games Prep A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec C. Box Jumps; 6 x 6, rest 60 sec. Rest and fully recover. (If you … Continue reading →

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Monday – Training/Motivation

Posted on January 1, 2012 by admin

2012 Is upon us, and where is your aim and what are your goals. ? Aim is your main target that you are shooting for and what you are willing to do to get there? I don’t believe in resolutions, … Continue reading →

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Friday – Training

Posted on December 30, 2011 by admin

Games Prep A. Snatch; 6 x 2 @ 80%, rest 2-4min B. OHS; 2-2-2-2-2, rest 90 sec Alternative Work A. Power Clean + Hang Power Clean + Hang Squat Clean; 5 x 1 @ 75%, rest 2-4min   Accessory Work … Continue reading →

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Wednesday – Training

Posted on December 28, 2011 by admin

Today is a mobility/recovery/rest/skill day Recovery work A. Sled Walks 8 x 50m B. Glute-Ham Raise 4 x 6 C. Reverse Hyper Work 3 x 12 Skill Work Handstand Push Up 10 x 3 (to depth) The handstand push up … Continue reading →

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Tuesday – Training

Posted on December 27, 2011 by admin

Daily strength work and mobility. We will be increasing our gymnastic practice and skill work in the coming days so be on the lookout for that. 4RFT 300m Run 9 Squat Snatches (135/95) 3 Muscle Ups

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Saturday – Hard Nox/Living Healthy, Lifting Heavy Test

Posted on December 24, 2011 by admin

  Phase I Phase I will start with a running clock and continue to let the clock run. A. 750m Row Phase II Starts at exactly the 7 minute mark begin to warm up for a 1RM Clean & Jerk, … Continue reading →

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Friday – Training & Motivation

Posted on December 23, 2011 by admin

“Iron Sharpens Iron” Training A. Power Snatch + Hang Power Snatch; 5 x 2 @ 75%, rest 2 min B. Snatch Pull + Hang Snatch Pullx2; 3 x 3 @ 90%; rest 60 sec C. Met Con AMRAP in 5:00 … Continue reading →

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