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Monthly Archives: June 2012
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Performance and Competition: "Hope" Three rounds of: Burpees 75 pound Power snatch Box jump, 24" box 75 pound Thruster Chest to bar Pull-ups "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break Read more »

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Performance: 1) 10 min GOAT work 2) 3 rounds 3 - 5 muscle ups/pull up negatives 30 unbroken double unders max L Sit (minimum 30 sec cumalative) Competition: Recover today. Sleep in. Come to yoga tonight at 6:30pm. This pic in no way does justice to the deliciousness of Outlaw's new sweet potato! Available Wednesdays Read more »

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Performance: 1) 3x1 strict press 2) 3 rounds 8x handstand push ups 10x power cleans (155/95) rest exactly 5 minutes then, 3) 3 rounds 25 hand release push ups 50 Double Unders Competition: 1) Front Squat 2 sets x 5 reps @ 85% 1-RM 2) Same as Performance #2 3) Same as Performance #3 Don't Read more »

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Performance: 1) 3 x 1 Deadlift 2) 21 - 15 - 9 CTB Pull Ups Kettlebell Swing (24/32kg) Competition: 1) Back Squat 2 sets x5 reps @ 87% 1-RM 2) Rack Jerk 70%x3x5 3 set x 5 reps @ 70% 1-RM (Use Last week's weight for 1-RM) 3) Spend 15 minutes to work up to Read more »

 

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