Saturday - 10/30/10

"Grace"
30 reps clean and jerk 135#


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Friday - 10/29/10

1, 1, 1, 1, 1, 1 Strict Press

For Time:
50 double unders
5 muscle ups
20 push press 95#
50 double unders
5 muscle ups
20 KB snatch 1.5 pood (each arm)
50 double unders
5 muscle ups
20 toes to bar


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Thursday - 10/28/10

1, 1, 1, 1, 1, 1 Front Squats

3 rounds of:
10 DB squat cleans
12 pull ups
14 burpees
16 10 meter shuffles


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Wednesday - 10/27/10

Travel Day


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Tuesday - 10/26/10

AM -
6 Mile Run

PM -
4, 4, 4, 4 Push Presses

4 rounds of:
3 HSPU
4 lateral box jump to box jump (18" lateral, 30" straight)
5 max height med ball throws (20#)


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Monday - 10/25/10

1, 1, 1, 1, 1, 1 Power Cleans

50 reverse burpees
50 toes to bar
50 Russian twists with ball slams

100 meters 1-arm farmers walk (50 meters 1 arm, 50 the other)
30 seconds L-sit
10 1-arm overhead lunges (10 steps 1 arm, 10 steps the other)


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Sunday - 10/24/10

Rest Day


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