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September 29, 2019

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Successful at Battleground now onto the masters/teen qualifier wods. End of strength cycle 1

April 23, 2017

Monday 

Tempo clean Pulls (10sec). 3x3

 

B)work to a heavy of the following complex

1 full clean

5 strict/push press

5 shoulder to overhead

 

C)Regional masters/teen qualifier 4

2 round

10 deadlifts 315/225 (adv), 255/175 (RX)

20 Hand stand Push ups (adv does 4.5" def/3"def) 

30 front squats 95/65 (adv), 75/55 (RX)

 

Tuesday 

Back squat 

10-8-6-4-3-2 

70-91% of ORM

Sled 5x4

 

B)for time

1 mile run

40 lunges (kbs 35/18)

30 sit-ups (ghd)

20 push ups (HR)

10 strict pull ups

 

Wednesday 

Work to a heavy

1 snatch

1 Snatch Balance

 

Box jump as high as possible

5x3

 

B)Regional Masters/Teen Qualifier 1

for time 20 min cap

100 DB snatches (alt) 50/35

 80 cal row

 60 burpees 

 40 pull ups (muscle ups adv)

 

Thursday 

Bench press 

One rep max. 

 

3 rounds 

400m run med ball run

20 med ball cleans

2 rope climbs  

1 burpee broad jump as far as possible. Land like a ninja! 6'/4'

 

Friday 

Clean

work up to a heavy

Box jump 5x5 (as high as possible)

 

B)16.2 aka masters/teen qualifier 2

4min to complete

25 toes to bar (anchored toes to bar)

50 DUs (100 singles) 

15 squat cleans 135/95, 115/65

4min 

25 t2b

50 dus

13 Cleans 185/135, 135/85

4min

25 t2b

50 dus

11 cleans 225/185, 155/105

4min

25 T2B

50 dus

9 cleans 275/225, 185/125

4min

25 t2b

50 Dus

7 cleans 315/275, 205/145

 

Saturday 

Max out Saturday. 

Pick a lift(s). Focus on the lift maxing out chase a PR and or do volume work. 

 

B) Regional Masters/teen qualifier 3

21-15-9 

Shoulder to overhead 135/95

Chest to bar pull ups

 

 

 

 

 

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