Monday 21 Jan 2019

“The Big Clean Complex” 6 sets building to max weight.. High Hang Clean + Hang Clean + Full Clean + Push Press, into High Hang Clean + Hang Clean + Full Clean + Push Jerk, into High Hang Clean + Hang Clean + Full Clean + Split Jerk! *High Hang = Hip, Hang = Knee, […]

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Wednesday 16 Jan 2019

A) With a partner, alternating round for round.. 6 Rounds of: (3 each) 0:30 Wall Sit (2×12/8kg KB’s) 1:00 Max KB Goblet Squats (24/16kg) 0:30 Wall Sit (no weight) 1:00 Rest / Change over   B) 20:00 to build to a heavy.. Double Squat Snatch (Touch & Go)  

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Monday 14 Jan 2019

A) 5 sets of: (Building) 1 Strict Press 3 Push Press  5 Push Jerks    B) With a partner.. For Time: (10:00 cap) 60 DB Deadlifts  40 Devil Press 20 DB Squat Cleans Rx = 22.5/15 kg DB’s

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Thursday 10 Jan 2019

A) Split Jerk Press (from the rack) 5 x 5 (build weight across 5 sets) B) Accessories: 7:00 of: Turkish gets up *Choose your own weight and move consistently for 7:00, alternating between right and left each rep.  C) 7:00 of: Handstand or Handstand walking practice  C) 10:00 ROMWOD: 2:00 Lizard R 2:00 Lizard L […]

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