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Wednesday Oct 31

ECC

4x in door 200 meter Farmers carry (3x around gym) with 90 seconds rest between rounds
2x bridge sprints

With time remaining:
Gymnastics skill work - HSPU, pull ups, t2b, etc...

OPP

OTM for 6 mins of

a - Clean & Jerk @ 75%

b - 800 meter run

30 Snatches 135/95

800 meter run

c - 3 x 25 GHD situps

 

Thursday

ECC

6x Max Rep DL @ 110% BW

After Each set the athlete will perform 10 power step ups on each leg

Sellout: 3x20 weighted walking lunges - combined legs (athlete may pick any weighted combination)

             example: dumbell lunges, barbell lunges

 

OPP

a - Bench 6x5 across

b - Push Press 3x8 across

c - Split Jerk behind neck 6x2 across

d - Elizabeth 21-15-9

Squat Clean 135/95

Ring dips

 

Endurance @ the box

3, 4, or 5 x 1 mile

Rest is 3 minutes between intervals


Friday

 

ECC

Bench: Athletes will have a total of 20 mins to work up to 90% - all should be done as single repetitions

Sellout: 3x
Max Rep ring push-ups

OPP

Rest Day


Saturday

 

ECC

21-15-9
Snatch @ 1/2 BW
KBS 70/55

 

OPP

a- 15 mins butterfly pullup work

b - Open 12.3 18 min amrap

15 box jumps

12 push press

9 t2b

c- 3x weighted lunges 20 steps

 

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