Saturday, September 16th 2017 1.Conditioning 21-15-9: Snatches, 135/95 Sit-ups Directly into: 21-15-9: Clean & Jerks, 135/95 Bar Muscle-ups/Pull-ups Directly into: 21-15-9: Bar Facing Burpees TTB OLY Class @ 1100 Junk yard dog Burgener warm up Skill transfer exercises 1.Cleans+Jerk: 1 clean from hang, 1 clean from floor+jerk. X 5 sets. Use@60%, 65%, 70%, 75%, 80% […]
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Friday, September 15th 2017 1.Conditioning “Optimus Prime” AMRAP 7: Wallballs (20/14) *EOTM: 5 Deadlifts (225/155) 2.Conditioning 4RFT 10 Push Press (95/75) 10 Bent-Over Rows
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Thursday, September 14th 2017 1.Conditioning For Time 50/35 Calorie Bike 800m Run (4 Laps) 30 KB Swings (53/35) 20 Bar-Facing Burpees 2.Core Ab Trifecta + 30 sec Plank OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1.Muscle snatch from floor: 3 sets x 2 reps 2.Snatch high pulls+snatch: 3 sets
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Wednesday, September 13th 2017 1.Snatch 60% x 2 70% x 2 75% x 2 80% x 1 85% x 1 90% 2×1 2.Conditioning 3RFT 80 DU/160 SU 40 Air Squats 20 Deadlifts (185/125)
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Tuesday, September 12th 2017 1.Conditioning AMRAP x 17 20 DU 10 OHS (115/80) 5 HSPU 2.Midline 5 Super Sets: 18 Hollow Rocks 18 Superman OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1.Snatch high pull+snatch: 1+1 x 4 sets 2.Snatch: 1, 1, 1, 1, 1 go up in weight each set
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Monday, September 11th 2017 1.Conditioning “Jackie” 1,000m Row 50 Thrusters (45#) 30 Pull-ups 2.Core Uber Abs
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Sunday, September 10th 2017 CLOSED
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Saturday, September 9th 2017 1. Conditioning 27 Hang Power Cleans (135/95) (115/75) 27 Wallballs (20/14) (14/8) 27 Sit-ups 21 Hang Power Cleans 21 Wallballs 21 Sit-ups 15 Hang Power Cleans 15 Wallballs 15 Sit-ups 9 Hang Power Cleans 9 Wallballs 9 Sit-ups OLY Class @ 1100 Junk yard dog Burgener warm up Skill transfer
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Friday, September 8th 2017 1.Conditioning AMRAP x 22 18/12 Calorie Row 15 Box Jump Overs (24/20) 12 TTB 9 DB Front Squats (50/35)
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Thursday, September 7th 2017 1.Strength OHS 1RM (20 min) B. 3×10 @ 70% C. 4×5 @ 80% D. 5×3 @ 90% 2.Conditioning 5 Rounds: 1:00 Row 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Rest OLY Class @ 630PM Junk yard dog Burgener warm up Skill transfer exercises 1.Muscle snatch from floor: 3 x 3 2.Snatch
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