Monthly Archives: August 2012

Kenny Powers

Competitors: 1. Spend 15 m working to a max squat snatch x2 2. 5 rounds ME Bench Press @ BW immediately into ME kipping pullups Rest as needed between rounds *this is supposed to be similar to “Lynne” but without resting between the bench press and pullups. If you cannot do at least 5 bench @ your BW then scale...
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Here comes the goats….

Competitors: 1. Box Squat @ below parallel 10 sets @ 2 reps, rest 45-60s between sets *work with a weight that is challenging but can be moved explosively. Add chains. 2. Sumo Deadlift w/ band resistance 8×3 @ explosive weight, rest :60 between sets *there is no specific band you “should use”. Work a few sets increasing weight then choose a...
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Hampster

Competitors: 1. Split Jerk 5×3 @ 70-80% Then 2-3 sets of 2 for a max 2. Power Clean and Strict Press 4×3 @ heaviest possible *each set is 1 power clean into 1 strict press x3. Yes, the weight for the clean will be “light” since your press will limit what you can do. 3a. 4×8 Ring Dips (use weight if 8...
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Monday

Competitors: MONDAY 1. LBBS 5 @ 65% 5 @ 70% 2×3 @ 75% work to max 3 for 2-3 more sets 2. High Bar Back Squat 2×15-20 @ 60% 1RM, rest as needed between efforts 3a. 3×3 Clean Pull @ 105% 1rm Clean, rest :60 3b. 3×8 backrack lunges 135/95, rest :60 4. Row for 10 minutes 5. Core a. 4×20 GHD Situp, limited rest b. 4×20 Barbell Russian...
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