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Saturday, 10-1-11
Strength/Skill – Power Cleans 3-3-3-2-1 15 min A.M.R.A.P. : 10 – Burpee Pull-ups 15 – P.J.’s 95/65 20 Medi-Ball Cleans
Friday, July 6 2012
Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!! Strength/Skill – Snatch. Find your 1 rep max of the day. 5 rounds for time: •1 Snatch •7 Snatch push presses •7 Overhead squats Use 50% of 1RM snatch. The goal is to do the rounds unbroken.
Tuesday, 1-6-15
Strength/Skill: 8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups
Thursday, 10-8-14
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
Saturday, 10-27-18
“Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…
Monday, 6/20/11
W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…