Author page: thorbeckes

Wednesday, October 28th

“Performance” 4 sets of: A1) Back squat x 12 reps (build to a 12 rep max) Rest 60 seconds A2) Seated Dumbbell Press × 8-12 reps (palms facing each other) Rest 60 seconds B) For time: 5 sets of 20 Unbroken Wall balls 20/14 (rest as...

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Tuesday, October 27th

“Performance” 5 sets of: A1) High Hang Power Snatch x 5 reps Rest 60 seconds A2) Pullups negatives – x 3-5 second lower on each repetition x 5-8 reps Rest 2 minutes B) 3 rounds of: 500m row – at pace (+/- 2 seconds) Rest 2:30 Rest 5...

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Monday, October 26th

“Performance” A) 5 sets of: Bulgarian Split Squat ×6-8 reps per leg (pause 2 seconds in the bottom) Rest 30 seconds between legs B) On the minute, for 14 minutes: Odd – 30 seconds hard row for meters Even – x 8-15 Situps (if these are...

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Saturday, October 24th

“Performance” and “Competition” A) Ten sets of: Banded Deadlift x 1 rep @ 55% Rest 30 seconds B) Every 3 minutes, for 9 minutes (3 sets): Deadlift x 6 reps Set 1 – @ 60% Set 2 – @ 65% Set 3 – @ 72% (2% heavier than last...

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Friday, October 23rd

“Performance” A) 15 minutes to build to a 1 RM Deadlift (when the weight gets heavy rest 2-4 minutes between attempts) B) 12 minutes to build to a 1 rep max Strict Press C) 3 sets of: Ring Rows x Max Reps (feet on a 20″ box, adjust...

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Thursday, October 22nd

Performance and Competition A) 12 minutes to work up to a heavy Muscle Snatch B) Every 2:30, for 7:30 (3 sets): Weighted Dip x 10 reps C) 5 Rounds For Time 14 Shoulder To Overhead 95/65 14 Front Rack Lunges 95/65

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Wednesday, October 24th

“Performance” Testing Week! Be sure to record all your work on the white board. A) Three sets of: Supine Ring Row x 10-12 reps (get as horizontal as possible) Rest 45 seconds Hollow Hold x 30 seconds Rest 45 seconds Single Arm...

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Tuesday, October 20th

“Performance” Testing Week. Record all your work on the white board to be included into the group result for better programming into the next cycle. *Some can start on B then move onto A. A) Four sets of: Barbell on back Russian Step...

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