Thursday, November 20, 2014

11/21/14

1. Wide grip bench press: find your 1-3RM
*10:00 cap*

2. WOD

On the minute for 12:00...
Odd: DB military press X8-12
Even: horizontal pull-ups Xmax reps

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Lu Xiaojun squatting

Wednesday, November 19, 2014

11/20/14

1. Clean + jerk complex:
Clean pull + power clean + jerk: 6X1+1+1
*Do 1 set every 1:00*

2. WOD

Every minute on the minute for 10:00...
3 power clean (185/125)
3 front squat (185/125)
3 push jerk (185/125)

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Front rack problems

Tuesday, November 18, 2014

11/19/14

1. WOD

How many rounds/reps can you complete in 10:00?
15 deadlifts (225/155)
5 handstand pushups
200 M run

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Anabolic window

Monday, November 17, 2014

11/18/14

1. Snatch complex:
Snatch pull + power snatch + snatch: 6X1+1+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 4 rounds?
400 M run
4 power snatch (135/95)
40 double-unders

*15:00 cap*

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Sunday, November 16, 2014

11/17/14

1. Back squat: find your 1RM
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 8:00?
10 KB swings (24/16)
5+5 goblet step ups (24/16)
10 toes-to-bar

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This week at BBCF:
Tuesday
Strength: snatch complex
WOD: 400M run, power snatch, double-unders

Wednesday
WOD: deadlift, HSPU, 200M run

Thursday
Strength: clean+jerk complex
WOD: power clean, front squat, push jerk

Friday
Strength: bench press
WOD: shoulder press, horizontal pullups

Thursday, November 13, 2014

11/14/14

Happy birthday, Anders!

1. Incline bench press: find your 3RM
*10:00 cap*

2. WOD

How fast can you complete 3 rounds?
200 M run
20 box jumps (24/20)
20 push press (95/65)

*15:00 cap*

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Tonight: UK Hoops vs Appalachian State @ 7PM!!

Wednesday, November 12, 2014

11/13/14

Happy birthday, Gilman!

1. Clean + jerk complex:
Clean dead + below the knee clean + jerk: 5X1+1+1
*Do 1 set every 1:00*

2. WOD
"Death by Clean+Jerk"
How long can you last?
1st minute = 1 clean + jerk (135/95)
2nd minute = 2 clean + jerk
3rd minute = 3 clean + jerk
4th minute = 4 clean + jerk
etc...

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Jerk mobility