Tuesday, September 26th 2017 1. Stamina Conditioning EMOMx20: Odd: 6-10 Power Cleans (155/105) Even: 6-10 Strict HSPU 2. Core Uber Abs OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1. Muscle snatch from floor: 3×2 2. Snatch high pulls + snatch: 3×2 3. Hang snatch: 3@60%, 3@65%, 3@70%, 3@75%, 3@80% […]
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Monday, September 25th 2017 1. Strength Back Squat A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Conditioning 20min AMRAP 400 Meter Run 15 Thrusters (95/65) 15 Pull-ups
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Sunday, September 24th 2017 CLOSED
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Saturday, September 23rd 2017 1.Conditioning 18A-12B-6A-6B-12A-18B (Partners A&B) Deadlifts (225/155) (185/105) Bar Facing Burpees T2B (Hang Knee Raise) (one athlete working at a time) OLY Class @ 1100 Junk yard dog Burgener warm up Skill transfer exercises 1. Snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single. 2. Clean and jerk:
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Friday, September 22nd 2017 1. Conditioning 3 RFT: 75 DU 50 Air Squats 25 Push-ups 1 Lap (200m Run) 2. Core Ab Trifecta 30 Sec Plank (each round)
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Thursday, September 21st 2017 1. Conditioning “Daniel” 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-Ups OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1. Muscle snatch + snatch high pull + snatch: 1+1+1 x 5 sets. Work up to a medium weight.
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Wednesday, September 20th 2017 1. Gymnastics Conditioning 6 Strict HSPU Rest 1:00 5 Strict HSPU Rest :45 4 Strict HSPU Rest :30 3 Strict HSPU Rest :15 2 Strict HSPU *Doesn’t have to be unbroken, Deficit if you can 2. Barbell Conditioning EMOMx6: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)
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Tuesday, September 19th 2017 1.Skills Double Unders (15 min) Choose one of the following: A. 1-2-3-4-5-4-3-2-1 B. 2-4-6-8-10-8-6-4-2 C. 5-10-15-20-25-20-15-10-5 D. 10-20-30-40-50-40-30-20-10 E. 20-40-60-80-100-80-60-40-20 2.Conditioning 5 RFT 10 Power Snatches (95/65) 10 Box Jump Overs (24/20″) OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1.Muscle snatch from floor: 3 sets
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Monday, September 18th 2017 Air Force September 18, 1947 20 Thrusters 95/65 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell
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Sunday, September 17th 2017 Closed
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