Wednesday, February 10, 2016

2/11/16

1. Olympic lift day

Hang power clean: 6X2 @ 55-65% of best
*Do 1 set every 1:00*

Snatch pull: 2X6 @ 75-85% of best

2. Plyos
4 rounds of...
Wt'ed squat jumps X6
Front to back hops X8+8

3. Finisher
Coach's choice

Tuesday, February 9, 2016

2/10/16

1. Back squat: work up to a heavy set of 5, 3, 1

2. WOD

How fast can you complete 3 rounds?
10 deadlifts (225/155)
20 hand release pushups
30 pull-ups

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Monday, February 8, 2016

2/9/16

1. Clean complex:
Hi hang clean + hang clean + clean: work up to a heavy set

2. Jerk: work up to a heavy single, 3X2 @ 80%+ of heavy single

3. WOD

3 giant sets
5 bent row
15 band pullaparts
10 lat raise

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Sunday, February 7, 2016

2/8/16

1. Snatch complex:
Hi hang snatch + hang snatch + snatch: work up to a heavy set

2. WOD

4 rounds for quality...
Pistol squats X6+6
SA wt'ed sit-ups X10+10

3. Finisher
How fast can you complete 20-15-10-5?
Burpees
*Hold a 30 second plank hold between sets

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Thursday, February 4, 2016

2/5/16

1. WOD

Open WOD 11.1
How many rounds/reps can you complete in 10:00?
30 double-unders
15 ground-to-overhead (75/55)

This is one of the worst workouts I've ever done...

2. Finisher
Coach's choice

Wednesday, February 3, 2016

2/4/16

1. Olympic lift day:
Hang power snatch: 6X2 @ 55-65% of best
*Do 1 set every 1:00*

Clean pull: 2X6 @ 75-85%+


2. Plyos
4 rounds of...
Broad jumps X4
Side+side hops X8+8

3. Finisher
Coach's choice

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Tuesday, February 2, 2016

2/3/16

1. Floor press: work up to a heavy set of 5

2. WOD

How fast can you complete 6 rounds?
10 pullups
20 pushups
30 free-standing squats

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