Thursday, December 18, 2014

12/19/14

1. Pause bench press: find your 1RM
*Pause 2 seconds at your chest*
*10:00 cap*

2. 3 giant sets:
Chinups X8-10
Upright row X10-12
Cuban press X10

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Jon North snatches 170KG

Wednesday, December 17, 2014

12/18/14

1. Clean + jerk variation:
Power clean + jerk (2): work up to a heavy set
*10:00 cap*

2. WOD

How fast can you complete 21-15-9?
Thrusters (95/65)
Toes-to-bar

*10:00 cap*

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Full range of motion

Tuesday, December 16, 2014

12/17/14

1. WOD

How many rounds/reps can you complete in 10:00?
5 box jumps (30/24)
10 pull-ups
20 double-unders

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Gingerbread

Monday, December 15, 2014

12/16/14

1. Snatch complex:
Power snatch + overhead squat: work up to a heavy set
*10:00 cap*

2. WOD

On the minute for 10:00...
Odd: 2 muscle snatch 
Even 5-10 clap push-ups

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Seasons in the Abyss

Sunday, December 14, 2014

12/15/14

1. Pause front squat: find your 1RM
*2 second pause at the bottom position*
*10:00 cap*

2. WOD

How many rounds/reps can you complete in 9:00?
15 sumo deadlift high-pulls (65/45)
5+5 pistol squats

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This week at BBCF:
Tuesday
Strength: snatch complex
WOD: muscle snatch, clap pushups

Wednesday
WOD: bj, pullups, double-unders

Thursday
Strength: clean+jerk complex
WOD: thrusters and T2B

Friday
Strength: pause bench press
WOD: upper body circuit

Thursday, December 11, 2014

12/12/14

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

2. 3 giant sets:
Bent row X10
Plate front raise X10
Band facepulls X15

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183/190kg snatches

Wednesday, December 10, 2014

12/11/14

1. Clean + jerk variation: 
Halting clean + halting jerk: work up to a heavy set
*Pause below the knee & in the dip position for 2 seconds*
*10:00 cap*

2. WOD

How fast can you complete 3 rounds?
15 pull-ups
12 lateral burpees
9 front squat (155/105)

*12:00 cap*

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Overhead prep