Monthly Archives: August 2014

8/28/14

Grace: 90 minute break Back squat EMOM: 185/5, 225/3, 245/2, 265/2, 275/2, 285/1, 295/1, 305/1, (225/5)2 Push press: Work to 5rm Snatch grip RDL: 8×4 Advertisements

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8/26/14

Deadlift: (185#/10)4, held at lockout for 16sec last 3 sets Front squat: (155#/8-12)3-4 [8,10,12 reps] Row: 0:30@90%, 0:30@50% x12

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8/23/14

2:00 Amrap -Max dist slam ball carry (switched to 130# sandbag ½ way)Then, no rest 2:00 Amrap -Max burpees, 39 30-20-10 (rested every 10 reps) -Wall ball shot (10x 20/14/14#, 20/14#, 20#) -Kettlebell swing , American 44# then, no rest, … Continue reading

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8/21/14

5rft:5x ohs 135#10x t2b5x slam ball over the shoulder 150#20x double under 11:38

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8/19/14

0:00 to 4:49-Row 500m -Rest remainder of time 5:00-9:59, Amrap -10x hollow body rock -10x kb swing, American 55# 10:00-15:00 -Rest Repeat for 2 sets of each

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8/17/14

9-15-21 -Wall ball shots 10# -Ring rows Backward GHD back extensions: 15 x 4

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8/16/14

3:00 Amrap Mitch: burpees [50] Kole: sandbag bear hug walk [aprox 300′ no drops] Then, no rest 3:00 Amrap Mitch: Kole: sandbag bear hug walk [aprox 300′ 3 or 4 stops] Kole: burpees [57] 30-20-10, wall ball shots and kettlebell … Continue reading

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