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Thursday 08112022

stretch day or Lifting Pause Bench Press Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 1 rep Rest as needed *find a...

Wednesday 08102022

A.Pause Push Jerk 2 sets of 3 reps  @ 65-75% *% based off 1 RM split jerk *1 sec pause in dip B. 10 pause strict press no rebounds @ max...

tuesday 07092022

WARMUP STRENGTH Snatch 2reps@65% 2reps@75% 2 reps@ 82% 2 reps@ 85% 1 rep@ 90% 1 rep @ 92% WOD For Time: 15 Alternating One-Arm Dumbbell...

monday 07082022

STRENGTH Clean and Jerk Set 1 – 3 reps  @ 86% Set 2 – 2 reps  @ 88% Set 3 – 1 rep  @ 94-96% FRONT SQUATS 3 sets for  max reps @ 90%...

wednesday 07272022

warmup STRENGTH A.Pause Squat Snatch 5 sets of 1 rep  @ 75-80% Rest 1 minute between sets *2 sec pause at knee B.Jerk (Dip only ) 3 sets...

Tuesday 07262022

WARM UP GETTING SOME ! A.Toes to bar skill: 2 arch to hollow swings + 2 arch to knee tuck + 2 TTB + 2 arch to knee tuck + 2 arch to...

Monday 07252022

WARMUP STRENGTH EMOM for 8 minutes (8sets): 2 Squat Clean and Jerks @ 65% Every 75 seconds, for 7:30 (6 sets): 2 Front Squats @ 60% (20X1...

Friyahhhh 07222022

STRENGTH 1x Squat Snatch + Overhead Squat @ Max Load *Build to a tough complex for the day. Back Squat 3 sets of Max reps  @ 87% Rest as...

Thursday 07212022

A.Barbell Bench Press Set 1 – 1 rep  @ 90-95% Set 2 – 1 rep  @ 90-95% Set 3 – 1 rep  @ 90-95% Set 4 – 4 reps  @ 80-85% Set 5 – 4 reps  @...

Wednesday 07192022

WARMUP PUSH PRESS 4 sets of 4 reps *Target heavier than last week, reset allowed but nothing to failure. GOT NONE ! CTB SKILLS GOT SOME !...

Tuesday 07192022

WARMUP CORE - TABATA GOT NONE ! 3 alternating sets A. Sideways Handstand Hold for 20 seconds B. 4-10 "shift-Lift-Tap" Shoulder Taps On...

monday 07182022

Squat Clean and Jerk Set 1 – 3 reps  @ 85% Set 2 – 3 reps  @ 90% Set 3 – 2 reps  @ 92-95% Set 4 – 3 reps  @ 75-80% GOT NONE ! Skills...

FRIYAHHHH 07152022

A.Snatch Set 1 – 2 reps  @ 80% Set 2 – 2 reps  @ 83% Set 3 – 1 rep  @ 85% Set 4 – 1 rep  @ 88% Set 5 – 1 rep  @ 90% Set 6 – 1 rep  @ 90%...

Thursday 07132022

stretch day !! A.Barbell Bench Press Set 1 – 2 reps  @ 85-90% Set 2 – 2 reps  @ 85-90% Set 3 – 6 reps  @ 75-80% Set 4 – 6 reps  @ 75-80%...

tuesday 07122022

WARMUP Weighted Strict Pull-Up 5 sets of 3 reps  @ 85-90% Rest as needed *% based off 3 RM from last week GOT NONE Ring muscle ups skill...

Monday 07112022

Warmup A.Squat Clean and Jerk Set 1 – 3 reps  @ 80% Set 2 – 2 reps  @ 82% Set 3 – 3 reps  @ 85% Set 4 – 2 reps  @ 87% Set 5 – 1 rep  @...