Author page: thorbeckes

Thursday, May 5th

Performance and Competition are in red, Accessory work is in orange A) 3 Rounds, Not For Time: 6 Shoulder Taps, or 10-20 sec handstand hold 10 Pushup 10 Toes To Bar B) 5 rounds of: Row 500 meters Rest 1:1 Double up on rowers. Try to keep times...

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Wednesday, May 4th

  Dips: The Upper Body Squat – T-Nation Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may...

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Tuesday, May 3rd

Performance is in red, Competition is in blue, A) 4 sets of: Hang Muscle Snatch x 5 reps rest 45 seconds Overhead Squat x 5 reps rest 45 seconds Single Leg Kettle Bell Romanian Deadlift x 10 reps each leg (SLOW) rest 45 seconds B) For Time...

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Monday, May 2nd

  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front Squat  Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 45 seconds A2) Kettle Bell Waiters Walk x 30 meters (rig down and...

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Saturday, April 30th

3 Ways to Recharge and Achieve Goals –Fitness HQ The Right Dose of Exercise for a Longer Life –NY Times Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 minutes, for 16 minutes...

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Friday, April 29th

Muscle-Up Transition Tips – WODprep Can Mindfulness Reduce Mindless Eating? – NYMag Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs...

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Thursday, April 28th

Performance is in red, Competition is in blue,  A) On the minute, for 10 minutes: Hang Power Clean  (above knee) (build over the sets) B) 6 Rounds, Not For Time 5 Ring Rows 5 Overhead squats SLOW (bar, pvc, band) (use this as a warm up piece) C)...

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Wednesday, April 27th

Dips: The Upper Body Squat – T-Nation Understanding Training Stressors -Training Think Tank Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close...

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