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18/08/2019

A. This is a partner version of a workout we did on June 9 2019. For time: 30 D-ball (or sandbag) cleans to over-the-shoulder (total reps) Run 800 m 24 D-ball cleans Run 400 m 18 D-ball cleans Run 200 m. Pair up with someone who will be doing the same weight as you...

17/08/2019

A. Pistol practice: 3×30 second holds in the bottom of the pistol squat, alternating legs. Do these on a box if needed, or on the floor (30 seconds is a looong time in this position on the floor, so you may need to dial back the time a bit). Keep your chest up, and...

16/08/2019

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

15/08/2019

A. Gymnastic pressing strength EMOM for 12 rounds: Minutes 1-4: 20-30 sec of wall walk side shuffles (or with your back to the wall if you can do so). Scale to a plank or pike position if needed. Optional scale up for this one is to handstand walk for 20-30 sec or...

14/08/2019

A. Pause back squat – 5×3@73% (increase 3% from last week). The tempo is 13X1 (3 seconds in the bottom). These will be getting quite heavy for some of you, so take an honest look at your technique, or ask your coach to do so. If you’re not getting to depth, or...