December2014

December2014

23 12 14 – HSPU

Warm up: 1 min row 1 min jog 1 min lunge 1 min wall walk   Mobility: Shoulders   Technique: HSPU 10min EMOM of 5 HSPU (use a deficit if you can)   Metcon: 5 rounds, against a 2 minute running clock, complete: 3 power cleans 6 STOH 9 FS[…]

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22 12 14 – Snatch

Warm up: 5 mins of skipping   Mobility: Shoulders Hips   Tekkers: Power snatch   metcon: A: In 10 mins complete 15-12-9 of Power snatch 50/35kg T2B   B: Then with the remaining time: AMRAP over bar burpees   2 scores Posted Time completing A Number of over the bar[…]

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18 12 14 – Squat

Mobility: Hips Positioning   Warm up: 5 min skills practice (HS or DU or MU)   Strength: Front squat 3-3-3-3 Back squat 2-2-2-2   Metcon: Tabata hold strong Air squats – bottom position during rest Push ups – plank during rest V-sits – hold the v during rest Kb snatch[…]

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17 12 14 – STOH

Warm up: 25 kipping swings 20 alternating lunges 15 PVC OHS 10 push ups 5 strict pull ups   Mobility: Shoulders   Strength: Strict press 5-5-5 Push press 3-3-3 Push jerk 2-2-2   Metcon: 3 rounds for time of: 31 abmat sit ups 13 OH lunge 20/10kg 31 air squats 13[…]

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