High Hang Snatch (30 reps)
3×4 @ 45%
3×3 @ 55%
3×2 @ 65%
3×1 @ 75%
High Hang Clean & Jerk (20 reps)
2×4 @ 45%
2×3 @ 55%
2×2 @ 65%
2×1 @ 75%
Then
Row 5 min for distance
Wednesday Jan 3rd, 2018
January 3, 2018 / By j0ssy
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Tuesday Jan 2nd, 2018
January 2, 2018 / By j0ssy
5R
-25/20 Cal airdyne
-15 Strict HSPU
-100 ft Dumbbell Front Rack Lunge 50/35
-rest 2 minutes between rounds-
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Monday Jan 1st, 2018
January 1, 2018 / By j0ssy
Back Squat
5-4-3-2-1-1-1-1
2 R
-D-Ball Ground over shoulder
-Jumping Lunges
-Rope Climb
-Air Squats
Max reps at a 1min Station
30 sec transition between exercises.
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Sunday Dec 31st, 2017
December 31, 2017 / By j0ssy
Happy New Year!
2R
-800m run
-1000m row
-200 double unders
-100/80 cal airdyne
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Friday Dec 29th, 2017
December 29, 2017 / By j0ssy
Weighted pistols.
-10 sets of 3 reps each leg
Then 3R
-5 pushups
-10 seconds at the top of a dip
-10 seconds at the bottom of the dip
Rest as needed. You do not need to go through the motion ofthe dip.
Bench press
5-5-4-3-2-1-1-1-1 Test 1 RM
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