Monthly Archives: September 2016

Week of September 26th 2016

AM (Optional) 40m Z1 row, assault bike, or swim PM (Lunch Time) – Took time off this morning, rough sunday. Snatch – build to a max in no more than 7 reps. – great lunch time session. Weather was cooler, … Continue reading

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Week of September 19th 2016

Day 1 PM (Optional) 40m Z1 row, assault bike, or swim – did this at Lunchtime.. AM Power snatch 10 x 1 at 80% of 1RM begin a set every :30 Back squat: 4-4-4 41X1 (4 second descent) rest 3:00 … Continue reading

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week of September 12th 2016

Day 1 AM (optional) 30m Z1 airdyne/assault bike – Did this in the PM 300 Calories sub 30mins   PM Power snatch. 10 x 1 @ 77% 1RM, begin a set every :30 Back squat de-load: 5-5-5 rest 2:30, last … Continue reading

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Week of Aug 29th 2016

Well after last weekend getting food poisoning , i feel so much better this week. Day 1 PM (optional) 30m Z1 airdyne/assault bike – 300 Calories in Under 30 Mins – BOOM!!  29:38 / Avg Speed – 24.9 / 10.3 … Continue reading

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