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“Karebelle”

Thursday 2.10.14 A: 5RM push-press B: 3x ME UB push-press @ 70% of A C: Partner “Karebelle” 3 rounds for time (12 min cap) 50 wall balls 10 snatches @ 60/40kg — only 1 person working at a time // break up the work anyway Post loads, times and training notes to comments

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Handstands, Snatch complex & a Touch of Cindy

Wednesday 01.10.14 Skill: Handstand play Hold top of wall walk Against the wall Free stranding (can use a partner here) Handstand walk HSPU volume Strength: Snatch complex: Hang snatch TnG snatch Drop snatch Conditioning: 5min AMRAP Cindy (5 pullups, 10 pushups, 15 squats) 800m run 5min AMRAP Cindy 800m run Post loads, reps and times […]

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Front Squat/Back Squat and some accessory work

Tuesday 30.09.14 Josh nailing some Box jumps a couple of weeks ago  Strength A. 3×3 Front Squat+ 7 Back Squat      @ 70% of Front Squat B1. 3×8 Strict C2B Pullups B2. 3×5 Back Extensions Conditioning In Pairs alternating rounds 4 Rounds 400m run 20 Ring Dips 15 T2B Post loads, times and training […]

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“Fran”

Saturday 27.09.14 Strength 1Rm Cluster “Fran” 21-15-9 – 8min cap Thrusters 42/30 Pullups Perform thrusters at 50% of the above if you didn’t reach 85/60 If you don’t have pullups its ring rows, no bands today Post loads and times to comments

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Front Squats, good mornings and a circuit

Friday 26.09.14 Last chance to get in for breaky tomorrow morning, pay your $10 to a coach Strength 3×10 Front Squats – aim to add 2.5-5kg on last week 3×5 Good Morning Conditioning 3 rounds – 50:10, 40:10, 30:10 Airdyne Tyre Flips Double Unders Burpees Handstand Hold Plank Post loads and training notes to comments

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3RM Push Press and a Running Clock

Thursday 25.9.14 A. Work up to a 3RM Push press B. 3 x ME Push Press @ 60% of A C. 4 min running clock: 400m run in remaining time.. max burpees rest 2 minutes – then – 6 min running clock AMRAP: 12 over-the-box jumps 20 KB Swings 24/16kg Post loads and rounds to comments

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Handstands, Snatch balance & 3RFT

Wednesday 24.09.14 Carl Paoli – Talking about skipping position! Skill: Handstand play! Hold top of wall walk Against the wall Free stranding Handstand walk HSPU volume Strength: Snatch balance (heavy double) Conditioning: 3 RFT 50 x double unders 30 x wall balls 10 x muscle ups (scaling: 15 c2b x 15 ring dips) Post loads […]

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Front Squat/Back Squats & a partner workout

Tuesday 23.09.14 Kathleen setting a new PR on the weekend 71kg and qualifying for nationals at the end of the year in the process Strength A. 3x 4 Front Squats+6 Back Squats – @65% of Front Squat B1. 4xME Strict HSPU       – if more than 10, do deficit       – […]

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Plans for the week

Monday 22.9.14 A: power clean + hang clean + front squat + jerk (any style – however you need to stick with whatever style you start with – eg. don’t change from push-jerk to split just because it gets heavier -> stay with push-jerk) B: 10 mins to work up to a heavy triple deadlift – […]

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Partner “Kelly”

Saturday 20.09.14 Partner “Kelly” 10 rounds 400m run – alternate running between rounds 30 Box Jumps 24/20 30 Wall Balls 10/6 partition box jumps and wall balls as needed ball must not touch the ground in between the 30 rounds – 10 burpees each to buy back in  if it does Post times and training […]

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