Monday, September 29, 2014

7 min ascending ladder 2, 4, 6, 8, ... Deadlift (95/135) T2B Rest 5 Min 7 min ascending ladder 2, 4, 6, 8, ... Hang Power Cleans (95/135) Alt Pistols (total) ----------------------------------------------- Oly (7pm) 3-Position Clean (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80% Clean Pull - 100% (of cln)/ 3 x 4... Continue Reading →

Friday, September 26, 2014

30-25-20-15-10 Ball Slams Flutter kicks 50m swim/200m run ----------------------------------------- Oly (6pm) Power Clean – 70/ 3, 75/ 3, 80/ 3 Power Jerk - 60% (of split jerk) /3, 65/3, 70/3 Split Jerk – 70/3, 75/3, 80/3 5 1-arm DB hang power snatch/arm /3

Wednesday, September 25, 2014

OHS 6×4@75% 15 Minute Clock 0:00-5:00 3 RDS 15 Thrusters (55/75) 10 Box Jump Overs (20/24) 5:00-10:00 Row 1k 10:00-15:00 3 RDS 10 Pull Ups 25m Broad jump/25m run back Chris will be leaving us again to travel to Afghanistan. We'll miss you Chris! ------------------------------------------------------ Oly (7 pm) 3-Position Snatch (floor, above knee, hip) -... Continue Reading →

Monday, September 22, 2014

Push Press 7 x 3 Max UB reps@70% of last set 12 min Amrap 2-4-6-8-10 . . . . . Front Squat (65/95), Adv(95/135) Burpees Over Bar ------------------------------------------- Oly (7pm) Snatch – 60/2, 70/2, 80/2, heavy single Clean & Jerk – 60/+1, 70/2+1, 80/2+1, heavy single SLDL - 3x5

Friday, September 19, 2014

Climbing Ladder for 20 Minutes: 1 KB push press/arm, 5 Air Squats 2 KB push press/arm, 10 Air Squats 3 KB push press/arm, 15 Air Squats 4 KB push press/arm, 20 Air Squats..... ***200m run/50m swim after ea set *Athletes use 1 KB, do 1 PP ea side, next rd is 2 PP ea side,... Continue Reading →

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