Thursday, September 18, 2014

9/19/14

Happy birthday, Vaun!!!!

1. WOD

How fast can you complete 5 rounds?
10 deadlifts (155/105)
8 hang power clean (155/105)
6 push jerk (155/105)

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2014 Finley 5K video

Wednesday, September 17, 2014

9/18/14

Happy birthday, Hannah!

1. Clean + jerk variation:
Clean + push jerk: work up to a heavy set
*10:00 cap*

2. Clean pull: 3X2
*Do 1 set every 1:30*

3. WOD

How many rounds/reps can you complete in 6:00?
8 wall ball (20/15)
8 toes to bar

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Get better at stretching

Tuesday, September 16, 2014

9/17/14

1. Close grip bench: find your 1RM
*7:00 cap*

2. WOD

How many rounds/reps can you complete in 5:00?
5 pull-ups
10 free-standing squats

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Diet soda is badddddddd

Monday, September 15, 2014

9/16/14

1. Snatch variation:
Squat snatch: work up to a heavy set
*10:00 cap*

2. Muscle snatch: 3X2
*Do 1 set every 1:30*

3. WOD
Open 13.1
How many reps can you complete in 7:00?
Burpees

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"Yeah Burpees!"

Sunday, September 14, 2014

9/15/14

Happy birthday, Eefa!!

**No 11AM group today**

1. Wide stand back squat: find your 1RM
*10:00 cap*

2. WOD

On the minute for 8:00...
Odd: 2 back squats @ 60% of 1RM
Even: 10 2-to-1 PB leg curls

On the minute for 6:00...
Odd: 5+5 DB walking lunges
Even: 200 M run

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This week at BBCF:
Tuesday
Strength: snatch variation
WOD: Open 13.1

Wednesday
Strength: close grip bench
WOD: pullups and squats

Thursday
Strength: clean+jerk variation
WOD: wall ball and toes to bar

Friday
WOD: deadlift, power clean, push jerk


Thursday, September 11, 2014

9/12/14

1. WOD

How fast can you complete?
50 wall ball (20/15)
40 burpees
30 KB swings (24/16)
20 straight leg sit-ups
10 handstand pushups

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Athlete motivation 

Wednesday, September 10, 2014

9/11/14

1. Clean + jerk complex:
Clean + jerk dip (3) + jerk: 6X1
*Do 1 set every 2:00*

2. Below the knee clean dead: 3X5
*Do 1 set every 1:00*

3. WOD

How fast can you complete 5 rounds?
8 DB thrusters (35/25)
16 toes to bar

*12:00 cap*

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How to program mobility