11/26/2014

 Day 19: 10 lateral lunges, 10 glute bridges (2-3 sec hold at top, add weight), ankle mobilization x15/leg, 5-7 back squats.

Skill:  Back Squat: 5 x 5 tempo @5111

WOD: 5 rounds: (115/75)
5 Thrusters
10 Barbell Lunges
15 Box Jumps

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11/25/2014

Day 12:  1 min thoracic extension, triplanar hip extension, 10 floor kicks/ russian KB swings, 3 position cleans.

Skill: Cleans Ladder:  12 min EMOTM 1 pause/hang clean + 1 full clean.  Add weight every 3 sets for a total of 4 different weights…working up to a final heavy set.

WOD:  3 x 3 min AMRAP on 3 min rest:
2 KB swings
2 Pushups
4 shuttle sprints
4 KB swings
4 Pushups
4 shuttle sprints
6 KB swings
6 Pushups
4 shuttle sprints
*continue this pattern until 3 min is up.
Rest 3 min.
Repeat.

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11/24/2014

Skill: Deadlift Movement skills

Skill: Deadlift – build to a heavy double

WOD: 5 sets, 30 sec AMRAP, 30 sec rest:
a) DB Snatch
b) DU
c) HSPU
d) Pull ups

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11/22/2014

10min of your OWN mobility :)

Skill: Shoulder Press: build to a heavy double

WOD: 12min AMRAP:
3 wall walk ups
6 Pull ups
12 alt pistols
24 DU

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11/21/2014

Day 26: 30 sec tissue prep, up to 1min hold on bar, 5-10 push press with light weight.

Skill: Death by strict Pull ups.  EMOTM add 1 rep.

WOD: 15-9-6: Thrusters(95/65) & pushups. Rest 10min. Repeat.

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11/20/2014

Day 25:  15 reps modified prayer stretch, 10 reps tactical frog, 1 minute hold at lowest GOOD squat position.

WOD #3 of 4 from the Battle Series:

10 Minute Clock (6 Attempts Allowed)

1 Rep Max from the Rack

RX: Max OH Squat

Scaled/Masters: Max Front Squat

WOD :  For Reps:
500m Row into AMRAP Burpees remainder of 4 min.
Rest 6-8min. Repeat.

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11/19/2014

Day 30: Glute Bridges x10(weighted), Handstand walk drills, goblet squat, pull up hang (20-30sec)

Skill: Snatch: 1 hang snatch + 1 full snatch. 12 min

Skill:  5 sets:  3 strict pull ups, 5 decline pushups

WOD: 12min EMOTM: 4 DL into 8 box jumps/step ups.

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11/18/2014

Skill: Day 20: 1 min shoulder tissue prep(upper back, lats), 10 rib pulls each side, 3 baby get ups each side.

Skill: Thrusters: Build to a tough double.

WOD: 5 Rounds: 5 HSPU, 6 OHS, 7 TTB

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11/17/2014

Day 14: 10 lateral lunges (light), 10 ring rows (eas enough to get chest ALL the way through), 5 back squats, 10 glute bridges.

Skill: BS- build to a tough single -15 min

WOD:
3 x 2min on 2 min rest: 12KB swings & 6shuttles.
3 x 2min on 2 min rest:6 ring row &  24DU.

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11/15/2014

Skill: 10min to accumulate 2 min in each position: hang from bar, HS hold, support hold.

WOD: “Partner Separator:” For Time: (115/75)
21 Back Squats
21 pull ups
15 FS
15 CTB
9 thrusters
9 dips/MU
*20min time cap

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