Author page: thorbeckes

Thursday, April 23th

Performance is in red, Competition is in blue A) 3 sets of: Press x 5 reps Rest 45 seconds Box step ups x 6-8 each leg Rest 45 seconds Single Arm Kettle Bell Row x 8-10 reps B) For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box...

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Wednesday, April 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Split Squat x 8 reps @ 3010 tempo (if these are too hard perform box step ups) Rest 45 seconds Close Grip Bench Press x 6-8 reps @2111 Rest 45 seconds B)...

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Tuesday, April 21st

A) Three sets of: Snatch grip press (behind the neck) Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds Overhead Squat x 5 reps Rest 60 seconds C) For time: 10 Wall Balls  20/14 10 Pull-Ups  9 Wall Ball 9 Pull-Ups … 1 Wall Ball...

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Monday, April 20th

A) 3 sets of Deadlift x 6-8 reps (heavier than last week) Rest 60 seconds Ring Row x 8-10 reps Rest 60 seconds B) Six sets for times of: 10 Thrusters 95/65 10 Ab Mat Sit-Ups 10 Push-Ups Rest 2 minutes A) Take 12 minutes to work to a 3rm Hang...

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Friday, April 17th

A) Four sets of: Single Leg Romanian Deadlift x 6-8 reps  Rest 45 seconds Close Grip Bench Press x 8-10 reps @ 2011 Rest 45 seconds Strict pullup x 3 reps (weighted) Rest 45 seconds B) Three rounds for time of: 15 Dumbbell Push Press 40/30 15 Box...

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Thursday, April 16th

A) 3 sets of: Close Grip Bench Press x 5 reps Rest 45 seconds Box step ups x 6-8 each leg Rest 45 seconds Single Arm Kettle Bell Row x 8-10 reps B) Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell...

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Wednesday, April 15th

A) Four sets of: Split Squat x 8 reps @ 3010 tempo (if these are too hard perform box step ups) Rest 45 seconds Powell Raise x 8 reps each arm @ 2111 Rest 45 seconds Strict Dips x 6-8 reps (stationary bars, boxes) B) For time: Row 20 Calories 30...

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Tuesday, April 14th

A) Three sets of: Snatch grip press (behind the neck) Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds Overhead Squat x 5 reps Rest 60 seconds B) Two sets for times of: Row 500 Meters 20 Hand Release Push-ups 10 Alternating...

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