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Saturday 12-20-14

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Don't forget out little holiday get-together is today after class! We'll be meeting at South Bend Brew Works for some beers and lunch. Bring whoever you want-- all are welcome! A) clean deadlift + 3 second deload to top of knees + hang power clean 20 min to work up to set that difficult but with beauty pageant form B) back squat - EMOM x 9 min 2 squats w/ 2 sec pause in bottom Round 1-3: 70% Round 4-6: 75% Round 7-9: 80% C) 15 min keep-moving-workout 7 scap retractor GHD back extensions (5# in each hand) 6 side lunges holding med ball 30/40 5 no push up burpees over med ball

2014 12 20

Bring a friend day – Saturday 12.20.14

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A. Teams of 5 "Man Overboard" 10 cal Row Push Up  Kettlebell Swing - ahap Air Squat Rest Notes: With teams of 5, and one person starting at each station. The pace will be dictated by the person on the rower. Everyone else will be working to hit as many reps as possible until the rower is done with 10 calories, then everyone will shift to the next station. The order is Row, Push Up, KB Swing, Air Squat, Rest (person resting would be the next one on the rower) Score is total repetitions including calories.

2014 12 19

Friday, 12.19.14

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/home/wpcom/public_html/wp-content/blogs.dir/23d/50848479/files/2014/12/img_5740.jpg Amateur Power Cleans 5×3 (add 2.5 lbs to last workout) Collegiate Power Clean 3 RM Conditioning Complete as many rounds as possible in 10 minutes: 55/35 lbs One Arm Walking DB Lunge – 25 yards 55/35 lbs One Arm DB Hang Power Clean – 10 reps *Alternate hands as needed *Back knee has to touch the ground to count as a rep.

2014 12 18

Friday 12.19.14

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[vc_row][vc_column width="1/1"][text_output]Abell Jerks 440#[/text_output][code][/code][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]A. 20 minutes to complete 5x3 Power Cleans Notes: I know it says Power Clean, but you may perform a Clean if your bottom position is pretty enough, the 20 minute time cap is strict. Try to keep these sets all AHAP B. Teams of 2 13 minute amrap 80 Wall Balls 60 Burpee Box Jumps 40 Ball Slams Note: Notice I didn't put weights or scaling up? Go as heavy or as hard as you'd like :) have fun![/text_output][/vc_column][/vc_row]

2014 12 18

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