Entries by Andrew

Saturday 10/15

SKILLS for Saturday 10/15/2022 is the DEADLIFT WORKOUT for Sat 10/15 bench press 10 sets of 3, building to a heavy for-the-day Kinda “LYNNE” 5 rounds for max total reps: max rep bench press, 35/55/84kg max rep pullups Post heaviest 3-rep bench & score (total bench/total pullups) to whiteboard!

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Friday 10/14

WORKOUT for Friday 10/14/2022 establish a deadlift max, then “CGO 22.1″ AMRAP in 15 minutes: 3 wall walks 12 dumbbell snatches, 20/35/50lbs 15 box jump overs, 12/20/24” Post results to whiteboard! ENGINE for Fri 10/14 4:00 on, 1:00 off – prowler push & pull – running single unders – ECHO bike – rower BODYBUILDING for […]

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Thursday 10/13

SKILLS for Thursday 10/13/2022 is the SNATCH CompEx for Thurs 10/13 farmers/rack/reverse sled drag 6 sets to establish a 1RM back squat EMOM x 15 – 10 tempo landmine press 20×1, R – 10 tempo landmin press 20×1, L – 10 tempo landmine press 20×1, R – 10 tempo landmin press 20×1, L – :30-:40 […]

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Wednesday 10/12

WORKOUT for Wednesday 10/12/2022 “JACKIE” for time: 1000m row 50 thrusters, 10/15/20kg 30 pullups If you’ve done JACKIE at least twice use this as an opportunity to establish a benchmark that you can retest in a few months. The ideal hiearchy: a. kipping pullups b. chest-to-bar pullups c. 20 bar muscle-ups d. 10 strict ring […]

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Tuesday 10/11

SKILLS for Tuesday 10/11/2022 is the BENCH PRESS CompEx for Tues 10/11 scap pushups, bench press, glute bridge snatch progressions to build to a heavy snatch balance Every 4 minutes for 6 sets: 1000m row 1 (legless) rope climb (or 3 strict pullups) 3 sets for time: 30 calories 10 sandbag squats 10 sandbag clean […]

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Monday 10/10

WORKOUT for Monday 10/10/2022 establish a back squat max in 20 minutes, then “Almost CGO 20.1” 10 rounds for time: 8 ground-to-overhead, 29/43/61kg 10 burpee-over-bar 15:00 cap. Post max and time to whiteboard! Read this if you want to get a jump on setting a new PR: Establishing a Max Lift ENGINE for Mon 10/10 […]

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Establishing a Max Lift

There are multitudes of ways to establish a maximum weight for any exercise, but to ensure safety and longevity it’s important to “earn your reps” by developing good technique. This can be done and locked in through consistent practice. Approximately two months ago we started back squatting single sets of 20 reps every Monday, slowly […]

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Saturday 10/8

SKILLS for Saturday 10/8/2022 is PRESS/JERK WORKOUT for Saturday 10/8 for time: 300 double unders 200 walking lunges 100 situps 100 hand-release pushups 50 target burpees 25 wall walks Partition however. Score = time.  

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