Monthly Archives: December 2016

Wednesday 12.28.16 

A. Hang Snatch 5×1@ 80%  B. Hang clean + clean  5×1+1 @ 80% C. Kettle bell Swings  3×12 Heavy and explosive as possible – double if need be

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Monday 12.26.16 

Robby coaching tonight 🙂  7mins self warm up  15min Aerobic warm up  ** 30s forward leaning rest on rings or pillar hold  **30 double unders or 60 singles  **10 kelso shrugs each side R/L (not sure they have done these … Continue reading

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Saturday 12.24.16

MERRY CHRISTMAS TOMORROW …  If there is open gym you could do your oly work!!! Make sure to check the website!!  Saturday 12.17.16  A. Snatch  2×1 75-80-85% of 1 rm  B. Clean and Jerk  2×1+1 75-80-85% of 1 rm  C. … Continue reading

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Thursday 12.22.16 

Thursday -12.15.16Supplemental work Yay more SQUATS:  A. Back Squat 3×5 @ 80% of your 1Rm  B. Front Squat  3×3 @ 80% of your 1Rm  C. Core work  4 rounds  10 butterfly sit ups  30 sec pillar hold on elbow  10 … Continue reading

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Wednesday 12.21.16 

Welcome guest coach CHAD !!!  –he will have a warm up ready to go– A. Hang Snatch 5×2 @ 70%  B. Hang clean + clean  5×1+1 @ 70% C. Kettle bell Swings  3×10 Heavy and explosive as possible – double … Continue reading

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Monday 12.19.16 

A. Back Squat  3×5 @ 80% of your 1Rm  B. Front Squat  3×3 @ 85% of your 1Rm  C. Push Press 3×3    

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Saturday 12.17.16 

A. Snatch  2×1 75-80-85% of 1 rm  B. Clean and Jerk  2×1+1 75-80-85% of 1 rm  C. Clean grip dead lift 1×5 @ 100% of CJ 

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