Monday-141228

matth
Warmup: -500m row or 2 min airborne -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-PVC WL: EMOM x 8 min- Snatch 40/10,50/6,60/5,70/3,80/2,90/1,95/1,50/ME UB reps Conditioning: 17 min AMRAP -20 G2O (95/65) -40 Double Unders -15 G2O (115/75) -40 DU -10 G2O (135/95) -40 DU -5 G2O (165/115)…
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Saturday-141227

matth
Warmup: -20 step lateral walk -40 jump rope -20 Russian swings-light -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-empty barbell WL: CJ- 60/2,70/2+1,75/1,80/1,85/1,90/1,95/1,100+/1 Conditioning: For time -800m run -40 alt OH walking lunges (45/25) -20 HSPU -400m run -30 alt OH…
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Tuesday- 141223

matth
Warmup: -20 step lateral walk -40 jump rope -20 back extensions -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach- Empty Barbell WL: Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3 Conditioning: -6 min AMRAP: 6 Cleans-full…
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Changes for 2015!!!

matth
Capsule Keep En Ligne. Les Prix Les Moins Chers Idéaux Pour Tous Les Médicaments. Livraison Dans Le Monde Entier (1 à 3 Fois). Ils Ont Besoin D'acheter Totalement Gratuitement à L'intérieur De La Pharmacie En Ligne this Ouvertement. Et Obtenez Les Meilleurs Produits Pour imitrex. Belles Réductions Le Week-end.You all…
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Monday-141222

matth
Super. Reindeer. Baby...Winnning! Warm up: -500m Row or 2 minutes Air Bike -10 each: ankle stretch, 90/90, inner thigh, PVC passes, scapula push-ups -Snatch warm-up with Coach – PVC WL: -Snatch every minute: 50/3, 60/2, 65/2, 70/2, 75/2, 80/1, 85/1, 75/3 Conditioning: 21-15-9 reps for time -Power Snatch (95/65) -Burpees…
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Friday-141219

matth
Warmup: -20 step lateral walk -20 Russian Swings-light -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach-Empty Barbell WL: 12 min to est a 1RM Clean & Jerk Conditioning: 5 Rounds for total working time -16 Over the Box Jumps (24/20)…
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Thursday-141218

matth
Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 PVC passes Skill: EMOM x 10 min -Even min: 5 hspu (deficit as able) -Odd min: 40 sec hanging L-sit Conditioning: "The Ghost"- 6 Rounds for total reps -1 min ME row for cal -1 min…
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