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04/22/16

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Anaerobic conditioning! I will be posting standards and heats for Beauty and the Beast Mode this weekend. For the competition, we will also be live streaming the event on our …

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04/20/16

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A) Hang clean 10 minutes to work up to heavy hang squat clean B) EMOM 10 2x hang cleans @ 85-90% of A C) “Amanda” 9-7-5 Ring muscle ups Squat …

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04/19/16

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A) Barbell complex Snatch push press + overhead squat + snatch balance B) “Helen”-ish 1200m run 63 kb swings 36 pull ups EXTRA Mini Flight Simulator

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04/18/16

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A) Back squat Work up to 90% for a triple B) Speed back squat 7×4 @ 60% C) Pause front squat 5 second hold at bottom 5rm EXTRA A) Mobilize …

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04/15/16

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A) Every 2 minutes for 20 minutes Overhead Lunges, increasing 10-10-8-8-6-6-4-4-2-2 B) 11 minute running clock 5 minutes max distance row, meters 1 minute rest 5 minutes max weight snatch, …

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04/14/16

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A) 3x Chest to bar pull ups Front squats (F) / Thrusters (M) Box jumps Deadlifts (F) / Power cleans (M) Burpees Rest *1 minute per movement, as many reps …

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04/12/16

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A) Every 2 minutes for 10 minutes 1 strict press + 3 push press + 5 jerk B) AFAFP 3x 12 burpees 21 pull ups 12 hang power cleans* then… …