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This Week's Training Outline!

03/05/2017

Posted On: 03/05/2017 by Christian Davila
Post Type: WOD

MONDAY

Hang Snatch- 3x8 All at a moderate weight you can move efficiently

 

10min Alt EMOM

- 7 Pull-ups (P: CTB H: Seated Pull-ups) + 20 DU (P: 40 H: 30 SU)

-7 Front Squats (P:75/50 F:62/40 H: Goblet Squat) + 20 DU 

 

TUESDAY

Pause Front Squats- 4x3 @23X1 Tempo, add weight if technique looks good

 

Competition

15-12-9-6-3

-Hang Power Cleans (P:70/45 F:62/40 H: Russain KBS)

-Box Jumps

-HSPU

 

WEDNESDAY

Power Cleans- 5x3 @65-75%
*Do 5 Bar Facing burpees before each set

 

4 Rounds

-:10sec Bike Sprint

-20m/20m Sled Sprint

Rest at least 90sec

 

THURSDAY

5 Rounds

-Row 300m

-20 Air Squats

-1min plank

 

ROMWOD!

 

FRIDAY

17.3 and Friday Night Lights! 

 

SATURDAY

TBD


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Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>