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Archive for November, 2012


Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)



Rovi- 12:31
300m Row
20 Ring-Rows and 10 Jumping-Pull-Ups
300m Row
30 Push-Ups
300m Row
40 Squats


Joint Prep

4 x 2 Front Rack Back Lunges R/L 135/95

*Rest 90 seconds between efforts

Complete 5 Rounds of the Following

6 DB Bulgarian Split Squat (3R/3L)
6 DB Alternating Walking Lunges (3R/3L)

Tempo = 25×2

*Your DB weight should be something Challenging to move continuously at a restricted Tempo. The goal is to descend to the bottom of the Rep on a Second Count. Hold a 5 Count Pause in the bottom position of your lift. On the call of 5 you will dynamically explode up out of the hole to full lockout. Take two controlled breaths at your own tempo during your fixation before initiating your next lift. Your Lunges following the SS are not at Tempo.

*Make Sure that your Box Height for your Split Squats does not exceed your flexibility. This height should also allow you to maintain a vertical shin on your front leg during your Splits.

*This Series should be performed UNBROKEN meaning after your 6th Split Squat you will immediately begin your lunges.

Cool Down

3 Minutes of Skipping Rope


Rovi- 8:43
Wall balls

Shaun and Dan
Dan-13:30 first two rounds 53 last 35
Shaun- 15 min 35 kb

Joint Prep/KBC

3 x 2 Armbar stretches aside

*Keep them light and work on your weak points


5×5 RDL Clean Pulls

Tempo = 204x

*Todays Clean Grip RDLs will be performed at Tempo. At the top of you lift explode up and perform a Aggressive Clean Pull before redeloading your quads for your next Rep. *This will be extremely taxing on your grip, use straps if need be.

Notes from Coach – We have about a week and half left on this MacroCycle of Training if you are feeling fatigued or a bit under recovered go lighter on your RDL/Clean Pulls and focus on the flow of the movement and the pull on top of the rep. Tempo allows this in your training so take advantage of this before things start getting fast in the coming 12th Edition Cycle.

*Post weight used to Comments


3 Rounds

Run 400 Meters
Kettlebell Snatch R/L 70/53
15 Pullups

SupportWork/Gymnastics Work

3 x Max HSPU

*Rest 30 Seconds between Efforts

*Post Reps for each set to Comment along with total number Reps


Rovi- do this as fast as possible at a high intensity. A wall ball is where you hold the medicine ball in the front rack position, go into a fall squat and then throw it up ten feet against the wall. Catch and repeat.
Wall balls


Joint Prep

3 Rounds

5 x RDL 95/65
5 x Clean Pulls from Below the Knee
5 x Hang Power Cleans

*Rounds are to be performed Unbroken, Rest 45 Seconds Between efforts


“Heavy Hang Grace gets jumped”

Perform 30 full Hang Clean into thrusters at the heaviest weight you can. Every fifth rep do 20 doubleunders.

Cool Down

Jog 1200 Meters


Front squat

Rovi- 165 3rm
Mom- 65 3rm


Five rounds
10 kb hang clean and press
10 pull-ups
5 burpees

Rovi- 13:00


20 min amrap
25 double unders or 50 rope turns
10 push-ups
10 deadlifts