MONDAY 151123
12-9-6 reps for time of:
225-lb. squat cleans
Muscle-ups
225-lb. squat cleans
Muscle-ups
11/28/15, cfrv, 1200 - 24:20
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2015
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November
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- 5 rft: 30 wb 20, 5 sqt sntch, rest 2 min
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- Press and Pull-up 12 week cycle, weeks 1-4: 5x6-8 ...
- 10-9-...2-1 DL 225, C2B
- 130713 and 151110 Chipper 3 rds: 15, 30, 30
- Run 1.25 mile, rest 1 min, amrap 2 min: bk sqt 135
- 2 rds: 400m sled 135, 20 rng dip, 40' hswlk, 20 t2...
- emom 10: 3 thruster 155
- Back Squat 10-10-10
- 3 rds: amrap 3 - 5 c2b, 10 kbsw 70, 20 du
- Hang Power Clean 3-3-3-3-3
- Hang Squat Sntach 3-3-3-3-3
- 15-12-9 C&J 135, 4xdu
- Tabata Something Else
- 13.1: AMRAP in 17, 40 brp, 30 pwr sntch 75, 30 brp...
- Sumo Deadlift 5-5-5-5-5
- Bench Press 5-5-5-5-5
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November
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