December - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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123118 Monday

Warm up: Stretch Strength: On the minute x 10 1 Clean & Jerk + 1 split Jerk Conditioning: “Vadar” 3RFT 24/17 Cal Row 21 Wall balls (20/14) 18 Alternating DB Snatches (50/35) 15 Lateral burpees over the rower

122118 Friday

Warm up: Stretch Strength: Alternating on the minute x 12min Odd: 1 front Squat Even: 3 Back squats *85% of 1 rep Front squats for both lifts Conditioning: For Time 1-2-3-4-5-6-7-8-9-10 T2B 10-9-8-7–5-4-3-2-1 Deadlifts (225/155)

121918 Wednesday

Warm up: Stretch Strength: Barbell Cycling 3 Rounds 10 Power Cleans 10 Front Squats 10 Push Jerks *Round 1: 185/135 *Round 2: 155/105 *Round 3: 135/95 Conditioning: Play Ball 3RFT 10 Power Snatch (115/75) 20 Box jump overs (24/20) 30 Wall balls (20/14)

121718 Monday

Warm up: Stretch Strength: Clean & Jerk 2-2-2-2-2 (building) Conditioning: For Time 30 Power Snatches (75/55) 800m run 30 Thrusters (75/55) 800m run 30 Power Snatches (75/55)

120418 Tuesday

Warm up: Stretch Strength: Deadlift 3-3-3-3-3 Weighted Abmat sit ups 5x20 Conditioning: 7RFT 9 Power Snatch (95/65) 15 Wall balls (20/14) 200m run

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