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Snatch Drills, Accessory work and Tabata

Friday 27.02.15 Some footage from last years games to get you pumped for the Open this year Technique Snatch Drills on an unloaded bar Strength B1- 3×8 Pendlay Rows B2- 3×8 Back Extensions Conditioning Tabata Mashup Squats Situps Post loads, reps and training notes to comments Goodbye Hey guys, just wanted to say a massive […]

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Snatches, Deadlift Box Jump Workout

Thursday 26.2.15   Strength: ‘Snatch Complex’ 1 power snatch + 1 touch and go snatch + 2 overhead squats EMOM: 6 minutes 2 Tn’G power snatch @80% of above Conditioning: RX: 21-15-9 Deadlift @100/70kg Box Jumps @30/24″ FF: 21-15-9 Deadlift @70/45kg Box Jumps (choose height) Post loads, times to comment section below  

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Pause Front Squats, Presses & Partner WOD

Wednesday 25.02.15 A. pause front squat double (5 sec pause) B. 5 strict press + 10 push-press – work up to a max set C. Partner WOD 6min AMRAP: P1 deadlift hold @ 85/60kg P2 burpee pull-ups (score) 1 min rest 4 min AMRAP: P1: plank hold P2: wall ball @ 20/14lb (score) 1 min rest 2 min […]

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Handstand work and a grind

Tuesday 24.02.15 Rosebud killing some muscleups Technique Handstand Practise HSPU Volume – EMOM 3-5 HSPU for 10 mins Conditioning 5 rounds for time 8 Strict Pullups 16 T2B 8 Burpees 16 DB Snatches (8ea side) 30/15 FF  8 Banded pullups/ring rows 16 Situps 8 Burpees 16 DB Snatches 10/5 Post times and training notes to […]

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Air Force WOD

Monday 23.02.15 A: power clean + TnG clean + 2 jerk B: Air Force WOD For time (12 min cap): 20 Thrusters @ 45/30kg 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front squats *EMOM complete 4 burpees (start with burpees). FF: For time (12 min cap): 20 Thrusters @ 35/20-25kg 20 SDHP 20 Push Jerks […]

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Overhead Complex, wall balls and T2B

Friday 20.02.15 Strength 15 mins to establish max for the complex – 1 Push Press + 1 Push Jerk + 1 Split Jerk Conditioning 21-18-15-12-9-6-3 Wall balls 10/6 Toes to Bar FF 15-12-9-6-3 Wall Balls Situps Post loads, times and training notes to comments

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Clean & Jerks and a Partner Workout

Thursday 19.2.15 Strength: 3 position clean + 1 split jerk EMOM: 6 minutes 1 clean & jerk @80% of above Conditioning: Partner WOD 6min  Partner 1: Deadlift hold @75/50kg Partner 2: Handstand Push up/Push up 1min Rest 4min Partner 1: Bumper Plate Overhead Hold 20/10kg Partner 2: Burpees 1min Rest Partner 1: Plank Hold Partner […]

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Handstands and Power Cindy

Wednesday 18.02.15   A: 10 min handstand development: holds, walking, HSPU, freestanding HSPU B: 12 mins to est. heavy single power clean C: Power Cindy 1 Power Clean + 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) 2 Power Cleans + 1 round of Cindy 3 Power Cleans + 1 round of Cindy… […]

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Front Squat, Floor Press and Burpees, YAY

Tuesday 17.02.15 Jimmy nailing some KB tater @ Smash Clash last year Strength 15 mins to work to a Heavy Single Front Squat 10 mins to work to a Heavy 5 Floor Press Conditioning  21-15-9-15-21 Thrusters 20/15 Burpees FF option 15-12-9-12-15 Thrusters 15/8 Burpees Post loads, times and training notes to comments

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3 Position Snatch an EMOM and an AMRAP

Monday 16.02.15 A: 3 position snatch B: 6 min EMOM: 1x hang snatch @ 90% of A C: 15 min AMRAP: 400m run 10 HSPU 20 box jump 30 KB swings @ 24/16 Post loads and rounds to comments.

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