Monthly Archives: July 2012

Globo

Competitors: 1. Spend 15m working to max x3 behind the neck push press 2. 4 x Snatch Complex 3, 3, 2 @ 135/95 *for those who need a refresher course, “3″ is from the floor, “2″ is just below the knee. Do these all unbroken and keep it at the prescribed weight. 3a. 6×3 Weighted Ring Dip, rest :60 3b....
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Slamin’

Competitors: 4×3 Split Jerk @ 70% 1rm, rest as needed between sets, do not re-rack weight or use blocks then 6 Rounds, resting 2 min between rounds 3 High Bar Back Squat @ 80% 1rm Low Bar *if you have back problems then do not to High Bar and do Low Bar @ 85% 4 L Pullups *make these all as perfect...
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Mental

Competitors: 12m AMRAP 5 OHS @ 95/65# 10 Thrusters @ 95/65# 15 Pullups rest 10 full minutes 4 Rounds run 400m AMRAP UB STOH @ 135/95 Rest :90 after each round Athletes: 800m Run 10 Power Cleans 20 Toes to bar 30 Push-ups 40 Pull ups 30 Push-ups 20 Toes to bar 10 Power Cleans 800m Run...
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Educate

Competitors: 1. 5×3 Power Snatch from High Hang-3 OHS *perform 3 power snatches from the high hang (mid-thigh, knees locked vertical shin position) then do 3 overhead squats. Snatches first, then squats. All unbroken. This should make the weight relatively light but move it fast. This position is slightly higher than position 1) 2. 5×2 weighted suppinated grip strict...
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