Category Archives: Games Prep

Tuesday – 05/05/2015 – TTT

Posted on May 4, 2015 by admin

A. Every 30 seconds for 8 min – power clean x 1/front squat x 1/push jerk x 1 @ 165 felt very clean and crisp here. 165 felt the way it was supposed to feel, light and fast B. Death … Continue reading →

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Get after it day!

Posted on April 21, 2015 by admin

Am Part I A. Push press + push jerk + split jerk complex; x 4 x 7/3/1  B. Close Grip Bench press; 5-3-1-5-3-1 Part II C. For time 50 strict ring dips 25 handstand push ups (kipping ok) Pm A. … Continue reading →

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Find he inner strength when you don’t really want to….

Posted on April 21, 2015 by admin

Part I A1. Dragon fly sit ups; x 3-4 x 4 A2. Banded planche hold; x 20 seconds x 4 Part II B. Complete as many rounds and reps as possible in 4 Minutes of: 10 (5/5) Single Arm KB … Continue reading →

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Case of the Monday’s

Posted on April 20, 2015 by admin

Part I A1. Back squat; 8-8-8-8 A2.  Bent over neutral grip row; 5-5-5-5 B1. Front rack double KB step up; 12-12-12-12 B2.  Neutral grip chest to bar pull up; amrap (-2) Part II 4rft 20 wall ball 10 c2b pull … Continue reading →

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Monday 01132014

Posted on January 13, 2014 by admin

heavy athletics A. Every 30 seconds x 10 Power clean + hang power clean + power jerk, (across) B. Front squat x 7 + back squat x 13 @ 65% x 3 conditioning A. 50 c2b pull up for time … Continue reading →

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Wednesday 01082014

Posted on January 7, 2014 by admin

Heavy athletics A. Front squat; 2,2,1,1 B. C&J; 3,2,1,1,1 C. Accessory/weakness work Conditioning D. Row 30 sec @ 90-95% (constant pace) Rest 2:30 x 10

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Monday 12232013

Posted on December 22, 2013 by admin

heavy athletics A. Rack Jerk; 3-3-3-3 B. Power Clean + Hang Power Clean x 12 every 30 seconds conditioning/skill  OTM x 12 Odd – 8 DB Push press (55/35) Even – 8 TTB + 20 Turkish get up

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Friday 12202013

Posted on December 20, 2013 by admin

A. Bench press; 3-2-1-3-2-1-1   conditioning 10 min @ 80% Run 200m 10 Pull Ups 10 Wall Ball rest 5 min 10 min @ 80% Row 250m 7 HSPU’s 10 Power Snatch (75/55) rest 5 min 10 min @ 80% … Continue reading →

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Thursday 12192013

Posted on December 19, 2013 by admin

Heavy athletics A. C&J; 15 minutes to work up to a heavy single B.“Macho Man” On the minute for as long as possible: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If you fail to make 5 … Continue reading →

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Tuesday 12172013

Posted on December 17, 2013 by admin

heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (try to increase the load used from last week.) C. Push Press(30X2); 3-3-2-2 4 min @ 85% of: 4 Hang clean (115/75) 6 Jumps over PVC (24/20) 8 hr push … Continue reading →

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