Tag Archives: wall ball

Sunday 121021

Strength 1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes 2) 4 X 25 meter prowler push @ 45/25#, rest as needed … Continue reading

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Sunday 121007

Strength back squat (HB): 20 minutes, heavy single, but not maximal Strength/Midline/Skill NOT for time 5 rounds 3 deficit deadlift @ 75-85% 5 overhead D-ball throws for “distance” @ 40/20# Note: Note: For the deadlifts use 35# plates to create … Continue reading

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Wednesday 120808

Strength 1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes 1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes Conditioning A EMOM for 10 minutes 2 power cleans @ … Continue reading

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Sunday 120715

Olympic 4 x 5 sec hold, jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, jerk support, as heavy as possible, … Continue reading

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