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Weekly Updates 5-10-15 to 5-16-15

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Article Of The Week:

Good read on why proper efficient mechanics should be the number 1 priority:

Video Of The Week:
Mobilize mobilize mobilize!:

Nutrition Information Of The Week:
Research on why intaking high fructose or high glycemic carbs specifically before working out is detrimental to your training success:

Monday

Met-Con 

15-12-9-6-3

Power Snatch P:95/65 F:65/45

Burpees Over the Box P:24in/20in

Skill 

5-5-5-3-3-1

Bench Press 

 

Tuesday 

Skill 

Clean & Jerk 7 x 1 

Met-Con 

4 x 4 Minute Intervals, following each 4 minute interval will be 3 minutes of rest. Similar workout format to last Monday 

1-Rope Climb 

10-Powercleans P:155/105 F:115/75

40-Double Unders 

*Kick- During your 3 minutes of "rest" you must accumulate 1 minute of a plank hold. 

 

Wednesday 

Skill 

Front Squat 5-5-5-3-3-1

Met-Con 

7 Rounds for time:

7-Thrusters P:95/65 F:65/45

7-Burpees

7-Pull ups  

 

Thursday

Met-Con

"Partner WOD"

4 Rounds for time: 

25-KB Swings 

25-Toes to Bar

25-Back Squats P:135/95 F:95/65

25-Sit ups 

Skill

1A) Barbell Bent Over Rows 5x5

1B) Strict Pull ups  5x5

 

Friday

Skill 

Deadlift 5-5-5-3-3-1

Met-Con 

"Tabata"

Wallballs

Handstand Push Ups 

Rowing Cals 

Double Unders 

 

 

Saturday 

Skill 

2 x 400m Run Rest 2 minutes between sets 

Met-Con 

"Angie"

100-Pull ups

100-Push Ups

100- Sit Ups

100- Air Squats

for time:  

 

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Guest Thursday, 15 November 2018