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January 08th, 2015

1/8/2015

WARM-UP

x2 w/ Empty Bar
15 Back Squats
15 Good Mornings
15 Front Rack Lunges
15 Hang Power Cleans
15 Push Jerks

+ 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)

COMPETITORS

Strength:

(1a) Bench Press - 3x8
(2a) Barbell Row - 3x8

Accessory:

9-7-5 of Hang Cleans/Bar Muscle-ups
*RX'd - 205/135# / Scaled - 175/115#*

Conditioning/Skill:

2 Mile Medball Run
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *20 Mins*

GPP

Strength:

(1a) Bench Press - 4x6

Accessory:

AMRAP 20 -

(L1) 5 Hang Cleans/6 Chest-to-bar Pull-ups/7 Handstand Push-ups
(L2) 4 Hang Cleans/8 Pull-ups/4 Handstand Push-ups
(L3) 5 Power Cleans/10 Ring Rows/15 Push-ups

*RX'd - 155/105# / Scaled - 135/95 or 115/80#*

Conditioning/Skill:

ALT EMOM 10

(L1) Double-unders/Handstand Push-ups
(L2) Double-unders/Strict Handstand Push-ups
(L3) Single-unders/Wall Walks

*RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*

G.O.M.A.D.

Strength: (Progressive lifts)

(1a) Clean - Work up to a heavy double in 10 minutes
(2a) Strict Axle Press - 3x8
(3a) T-Bar Row - 3x8

Accessory:

(1a) Alternating DB or KB Press - 3x10
(2a) Strict False Grip Pull-ups - 3x10
(3a) Floor Press - 3xMR
(3b) Band Face Pulls - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

ALT EMOM 10 - Wall Walks/Rope Climbs

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *10 Mins*

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January 06th, 2015

1/6/2015

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WARM-UP

x2 w/ Empty Bar

15 Overhead Squats
15 Good Mornings
15 Hang Power Snatches
15 Reverse Lunges
15 Sots Presses

+ 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)

COMPETITORS

Strength:

(1a) Snatch - 3x3
(2a) Overhead Squat - 3 Reps EMOM x6

Accessory:

(1a) 24-18-12-6 of Toe-to-bar/Barbell Lunges
*As Heavy As Possible*

Conditioning/Skill:

Row 1500m, Then AMRAP in Remaining Time of
3 Power Snatches/6 Bar-facing-burpees
*RX'd - 155#/105# / Scaled - N/A

ST - *25 Mins*, AC - *10 Mins*, CO/SK - *25 Mins*

GPP

Strength:

(1a) Snatch + Overhead Squat - 3x3

Accessory:

*15 Minute Cap*
(L1) 21-18-15-12-9-6-3 of Burpees/Front Rack Lunges
(L2) 18-15-12-6-3 of Burpees/Front Rack Lunges
(L3) 21-15-9 of Burpees/Front Rack Lunges
*RX'd - 135/95# / Scaled - 115/80# or 65/45#*

Conditioning/Skill:

ALT EMOM 10
(L1) Double-unders/Toe-to-bar
(L2) Double-unders/Toe-to-rings or Strict-knee-to-elbows
(L3) Single-unders/Strict Knee-to-elbows or Sit-ups
*RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*

G.O.M.A.D.

Strength:

(1a) Stone Load - 3x3
(2a) Front Squat - 3 Reps EMOM x6

Accessory:

(1a) Yoke Carry - 3x80ft.
(1b) Keg Carry - 3x80ft.
*As Heavy As Possible*

Conditioning/Skill:

Max Calorie Row in 2 Minutes
Rest 1 Minute, then...
ALT EMOM 10 - Toe-to-rings/Front Rack Lunges
*RX'd - 155/105# / Scaled - N/A*

ST - *40 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*

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January 05th, 2015

1/5/2015

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WARM-UP

x2 w/ Empty Bar

12 Back Squats
12 Good Mornings
12 Front Rack Lunges
12 Hang Power Cleans
12 Push Jerks

+ 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)

COMPETITORS

Strength:

(1a) Clean - 3x3
(2a) Push Jerk - 3 Reps EMOM x6

Accessory:

(1a) 12-9-6-3 - Bar Muscle-ups/8" Deficit HSPUs

Conditioning/Skill:

AMRAP 15 - 3 Power Cleans/6 Bench Presses/30 Double-unders
*RX'd - 225#/155# / Scaled - N/A*

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *15 Mins*

GPP

Strength:

(1a) Clean + Jerk - 3x3

Accessory:

(L1) 3 RFT - 800m Run/30 KB Swings/30 Ring Dips
(L2) 3 RFT - 800m Run/20 KB Swings/20 Ring Dips
(L3) 3 RFT - 400m Run/15 KB Swings/15 Dips
*RX'd - 70/53# / Scaled - 53/35#*

Conditioning/Skill:

(L1) Double-unders/CTB
(L2) Double-unders/Strict Pull-ups
(L3) Rope Skips/Ring Rows
*RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*

G.O.M.A.D.

Strength:

(1a) Log Clean + Press - 3x3
(2a) Push Press - 3 Reps EMOM x6

Accessory:

(1a) Strict Weighted Pull-ups - MR x3
(1b) Bench Press - MR x3
*As Heavy As Possible for 12-15 Reps*

Conditioning/Skill:

Max Burpees in 2 minutes, rest 1 minute, then ALT EMOM 10 - Cal Row/Rope Climbs
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *13 Mins*

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December 19th, 2014

12/19/2014

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WARM-UP

x2 w/ Empty Bar
15 Overhead Squats
15 Good Mornings
15 Hang Power Snatches
15 Reverse Lunges
15 Sots Presses

+ 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)

COMPETITORS

Strength:
(L1) Pause Squat - 8x2
(L2) Deadlift - 8x2

Accessory:
Death By Snatch
*RX'd - 135/95# / Scaled - N/A*

Conditioning/Skill:
ALT EMOM 10 - TTB/GHRs
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*

GPP

Strength:
(1a) Pause Squat - 8x2
(2a) Deadlift - 8x2

Accessory:
AMRAP 12 -

(L1) 15 Power Snatches/15 Wallball
(L2) N/A
*RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:
2 Min. Max Cal Row - x4
(Rest 2 mins. between)
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *14 Mins*

G.O.M.A.D.

Strength: (Progressive lifts)
(1a) Snatch - Work up to a heavy double in 10 minutes
(2a) Box Squat - 8x2
(3a) Deficit Deadlift - 8x2

Accessory:
(1a) Front Rack Lunges - 3x15
(2a) GHRs - 3x15
(3a) BB Hip Thrusters - 3xMR
(3b) Strict TTB - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
Weighted Plank Hold - 3xMT
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *30 Mins*

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