Thursday, December 13th, 2012

MAP Sessions: 5 minutes on/3 minutes off x 4 sets 5 Minutes of the following: Row 250 Meters 10 DB Cleans(from the hang position)( 35/25, 30/20, 25/15) Rest 3 minutes 5 Minutes of the following: Run 200 Meters 10 DB Snatch (5/each arm)@ moderate...

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Wednesday, December 12th, 2012

Bend/Push/Jump Battery A1. Conventional Deadlift @ 20×0, 1 tough rep x 7 sets, rest 30 seconds. Look at July 23rd, 2012 for Deadlift heavy single records A2. Ring Push Ups @ 30×2, 8-10 reps x 7 sets, rest 45 seconds. A3. Lateral Hops x...

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Tuesday, December 11th, 2012

Rotational Core/Scap + Rowing MAP Based + Low %’s A1. Med Ball Rotational Throws x 15 reps each side(Men-12 lbs/Women-8 lbs) x 3 sets, rest 30 seconds. A2. DB Cuban Press @ 40×2, 6-8 reps x 3 sets, rest 30 seconds. B. Row or Airdyne 5...

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Monday, December 10th, 2012

Bend Oly + Squat/Pull Battery + Single Leg A. Snatch Cluster @ 80% of best Snatch(Look at December 3rd, 2012), 1.1.1 x 3 sets, rest 2 minutes between sets. B1. Front Squat @ 22×2, 3 reps x 5 sets, rest 1 minute. B2. Weighted Pronated Pull Up...

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Friday, December 7th, 2012

Capacity Tester + Zone 1 or Mobility A. For Time of the following movements: Row 1000 meters 50 Thrusters @ 45 lbs/33 lbs 30 Pull Ups All out effort + B. Airdyne x 15 Minutes @ Zone 1 Work Light. Easy, Should be able to talk to the person next to...

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Thursday, December 6th, 2012

MAP Sessions: 10 minutes on/5 minutes off x 3 sets A. 10 Minutes of the following @ 80%: Row 400 Meters 10 Burpees + Rest 5 Minutes + B. 10 Minutes of the following @ 80%: 25 Double Unders or 50 Single Unders 10 Barbell Front Squats @ 95/65...

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Wednesday, December 5th, 2012

Bend/Push/Jump Battery A1. Deadlift Cluster @ 80% of 1 rep max, 1.1.1 x 7 sets, rest 1 minute between sets. Look at July 23rd for Deadlift Records A2. Ring Dips @ 20×0, 6-8 reps(Strict) x 7 set, rest 1 minute between sets. A3. Step Down Box...

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