A) EMOM x 6
– 2 moderate snatch balance, perfect form
B) Hang squat snatch – build to a heavy double 6-8 sets
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With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– Ring dips
– KB snatches 53/35
– DU
R3M
Month: September 2014
A) Build to a 1RM split jerk in 10 min
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8 min TnG power clean+push jerk practice (don’t fatigue)
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“Grace”
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
*This is ground to overhead style
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3 min accumulated FLR on rings OR 5 min on floor
A) Build to a heavy TGUP on each arm in 8 min
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EMOM x 20-24 min
min 1 – 8 tough DB snatches alternating
min 2 – 4-8 HSPU
min 3 – 10 goblet squats – heavy
min 4 – 20 sit-ups
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Farmer’s carry until failure – 1 attempt (70/50)
– record meters travelled
A) Every 90 sec x 8 sets
– split jerk off rack; building from 60-85%
B) Weighted pull-ups 2-3×3; R2M – building
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10 min AMRAP at 80-90% aero:
– 8 burpee over the box jumps (24/20”)
– 200 m run
Barbells & Handlebars Meeting This Thursday
Reminder: Meeting this Thursday evening
We need your help!
Barbells & Handlebars, our annual fundraising competition, is going down on November 22nd at Community Brewery and is right around the corner. Once again, we will be giving all proceeds to Movember but we can’t do it alone..
This year we would like to make our biggest donation yet but we need your help! Whether you plan to compete or not we are going to need some members to help us round up sponsors and run the event. If interested, please join us at the gym this Thursday evening (9/25) at 8:30pm. The meeting will take place at the gym and shouldn’t last too long.
A) EMOM x 8
4-5 Hang power snatches @60-65% (TnG if able)
B) EMOM x 8
2-3 Back squats @60%
C) EMOM x 10
Even: 12/9 cal row
Odd: 5 Burpees + 20 DU
A)Build to a heavy squat clean in 15 min – test it if feeling it
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“Helen”
3 rounds for time:
400 m run
21 KB swings 53/35
12 pull-ups
A) Close grip bench press 3-4×4 @ 30X1; R3M
B1) Pendlay row 4-5 reps @ 20X1; rest 30 sec
B2) AMRAP Ring dip kipping (-1); rest 30 sec
B3) T2B 12 reps in unbroken sets of 3’s or 4′s; rest 2 mins x 3
C1) Heavy farmer’s carry 50 m (70/50ish/hand); rest 30sec
C2) Floor or Ring FLR hold 60 sec accumulated; rest 60 sec x 3