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Clean

Friday 020201

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Powerclean 10-10-10-10-10-10-10 reps Notes: 1. Max load each set. 1. A set ends when the bar rests on the ground for even a second. Pause at hang or rack positions only … [Read more...] about Friday 020201

Thursday 020124

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Three rounds of: Jump Rope "double-unders"; 2 minutes Rest 30 seconds. Powerclean bodyweight, max reps, no rest. Rest 5 minutes. Notes: 1. If you can't double under then jump hard, high, and fast. 2. If you can't powerclean your bodyweight then use less weight (duhhhh..) 3. No rest on the powercleans implies that you don't put the weight down, though you may pause at hang or … [Read more...] about Thursday 020124

Thursday 011227

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Powerclean, 10 reps Row 500 meters Powerclean, 7 reps Row 500 meters Powerclean, 5 reps Row 500 meters Powerclean, 3 reps Notes: Can you Powerclean at bodyweight and row sub 1:30 500's? … [Read more...] about Thursday 011227

Thursday 011220

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Clean 5-5-5-5-5 reps 20 inch Box jump, 5 minutes Notes: 1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads. 2. Count jumps that land securely on box within five minutes. … [Read more...] about Thursday 011220

Monday 011210

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Run one minute turn around and run back. "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make … [Read more...] about Monday 011210

Monday 011203

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24 inch Box jump, 5 reps Squat clean, 10 reps Rest 24 inch Box jump, 10 reps Squat clean, 10 reps Rest 24 inch Box jump, 15 reps Squat clean, 10 reps Rest 24 inch Box jump, 20 reps Squat clean, 10 reps Rest 24 inch Box jump, 25 reps Squat clean, 10 reps Rest Notes: 1. No rest during or after the Box-jump. 2. Use heavy load on first set and keep it for each set. 3. Rest as … [Read more...] about Monday 011203

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