Author page: thorbeckes

Saturday, November 14th

“Performance” A) 15 minutes to build to a 5 rep max Man Maker B) In teams of two, alternating full rounds, complete a total of five rounds each for time of: -Row 250 meters -10 Dumbbell Thrusters “Competiton” A) Deadlift...

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Friday, November 13th

Be sure to check the blog Sunday night for a run down on the plan going forward for the next couple months. “Performance” A) Every 2 minutes, for 10 minutes (5 sets): Deadlift x 5,4,3,2,1 reps (build over the sets 3 sets of: B1)...

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Thursday, November 12th

“Performance” and “Competition” A) Every 2 minutes, for 6 minutes (3 sets): Press x 5 reps Set 1: 65% Set 2: 75% Set 3: Max Reps 85% B) Every 2 minutes, for 10 minutes (5 sets): Weighted Dips X 5 reps C) 5 Rounds For Time...

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Wednesday, November 11th

“Performance and Competition” Start this at a pace you can sustain throughout. A) 6 Minute AMRAP 5 Push Press 115/75# 25 Double Unders 10 Situps Rest 3 minutes B) 6 Minute AMRAP 2 Muscle Ups (substitute twice as many pullups or dips)...

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Tuesday, November 10th

“Performance” A) On the minute, for 14 minutes: Odd – Box jump x 3 reps (try to increase the height per set) Even – 30 second chin-over Bar Hold B) 5 sets of: 8-15 Ring Rows (get as horizontal as possible) Rest 60-90 seconds C) 3 sets...

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Monday, November 9th

“Performance” 4 sets of: A1) Back Squat x 8 reps Rest 90 seconds A2) Standing strict press x 8 reps Rest 60 seconds 3 sets of: B1) Overhead Walking Lunge steps x 50 meter – 45/25 plate Rest 60 seconds B2) Weighted Plank with plate x...

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Friday, November 6th

“Performance” 4 sets of: A1) 1 Press + 2 Push Press + 3 Push Jerks Rest 60 seconds A2) Barbell Good Morning x 8 reps (slow) Rest 60 seconds A3) Front Leaning Rest on Rings x 45-60 seconds (set rings 6″ off the floor and hold the...

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Thursday, November 5th

“Performance and Competition” A) 3 sets of: 30-45 seconds Nose and Toes Handstand Hold (or 20 shoulder taps) Rest 60 seconds Accumulate 20-30 seconds in L-Sit Rest 60 seconds 5 Muscle Up Transitions (if you don’t have strict...

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