Author page: thorbeckes

Friday, March 27th

Performance is in red, Competition is in blue Strength: A) 3 sets of: Split Squat x 8 reps each leg @3010 Rest 60 seconds between legs B) 3 sets of: 3 weighted Pullups @3010 Rest 30 seconds Powell raise x 8 reps each arm @3010 Rest 90 seconds...

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Thursday, March 26th

Performance and Competition are in red, Accessory Work is in orange. Strength: A) Every 2 minutes, for 10 minutes (5 sets): Clean x 1.1  (rest 10 sec between singles) B1) Weighted Dip x 3,3,3,3 reps (3 sec down 1 sec up) Rest 30 seconds B2) Side...

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Wednesday, March 25th

Performance is in red, Competition is in blue Strength: A1) Close-grip bench –x10, 8, 6, 4, 2 reps rest 90 seconds A2) Bent barbell row x 8, 8, 8, 8, 8 reps rest 90 seconds (Perform A1 and A2 as a superset) WOD: 10 min AMRAP 10 situps (feet...

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Tuesday, March 24th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 10 minutes (5 sets): Deadlift x 3 reps.  Build to a 3RM B) Romanian Deadlift  x 10, 10, 10 – rest 2 minutes between sets WOD: 3 sets of...

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Monday, March 23rd

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Back squat x 5 reps *On 3rd set, Max reps. B) Every 2 minutes, for 8 minutes (4 sets): Push press x 5 reps WOD: For time 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 -Push Press (use weight similar to the DB...

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Friday, March 19th

Performance is in red, Competition is in blue Strength: 4 sets of: A1) Deadlift x 5 reps – build first set from 65%1RM Rest 45 seconds A2) Single Arm Dumbbell Row ×6-8 each arm Rest 2 minutes WOD: Against a running clock From 0:00-4:00 2 rounds...

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Thursday, March 19th

Performance and Competition are in red Strength: A) Side Plank Max Effort each side. Rest 2 minutes between sides. B) Every 2 minutes, for 12 minutes (6 sets): Behind the neck Push Press x 3 reps (safe return to the shoulders) WOD: 400 Meter Warm...

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Wednesday, March 18th

Performance is in red, Competition is in blue Strength: A) Close Grip Bench press (hands about 12″ apart) x 10, 10, 10, 10 – rest 2 minutes 4 sets of: B1) Bent Over barbell Row x10 reps Rest 60 seconds B2) Powell raise x 8 reps each arm...

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