Monday, February 4th, 2013

Bend Oly + Snatch or Clean Battery + Row Tester A. Deck Power Clean Cluster, 1.1.1.1 x 3 sets, rest 2 minutes between sets. B. On the Minute for 5 minutes, every 20 seconds complete 1 Hang Power Clean @ tough weight. You should be doing a total...

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Thursday, January 31st, 2013

Lactate Power I Variant Sets @ 90% of the following: 5 Sets of the following: 20 second Hang Squat cleans max reps @ 95/65, 75/45 20 second Burpee max reps 20 second Airdyne Rest 6 Minutes between each sets 3 Second Transition time between each...

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Wednesday, January 30th, 2013

Squat Intense + Single Leg/Upper Body Pull + Scap/Core A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 3 minutes. B1. DB Split Squats @ 30×0, 8-10 reps x 3 sets, rest 1:30 B2. Kipping Pull Ups, 10-15 repetitions x 3 sets, rest...

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Tuesday, January 29th, 2013

Maximum Aerobic Power Sessions: 8 Minutes of the following @ 90% of: 5 Step Down Box Jumps 10 Russian Kettlebell Swings 10 Airdyne Calories Rest 4 Minutes 8 Minutes of the following @ 90% of: Run 100 Meters or Airdyne x10 Calories 10 Barbell Push...

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