Monthly Archives: February 2012

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Friday 120210

Strength: Bench: 3×5 Conditioning: 12 min/1 min 3 Hang Power Cleans @ 185# 9 box jumps/ step down at 24″

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Saturday 120204

From 120201 BB Gymnastics 20 minutes Split Jerk technique work. Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the … Continue reading

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Friday 120203

Conditioning “Training Camp 12.2 – WOD 1″ Part 1) 8 minute AMRAP of: 8 Push Jerks 155/105# 8 Ring Dips 16 KB Snatches (8L/8R) @ 24/16kg Followed IMMEDIATELY by: Part 2) 2 minute AMRAP of: Double-Unders Notes: KB Snatches must … Continue reading

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Thursday 120202

From 120131 Strength 1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. 2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. 2b) Front … Continue reading

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Wednesday 120201

From 120130 BB Gymnastics 1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee. 1b) 3X5 … Continue reading

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