Nicole and Laurisa
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Workout
8×4 squat snatch @ 75% of 1-rep-max snatch
63 double-unders
Run 400 meters
21-calorie row
45 double-unders
Run 300 meters
15-calorie row
27 double-unders
Run 200 meters
9-calorie row
Good Grip?
Mathew
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Workout
5 Clean and jerks (135/95) on the minute for 5 minutes
–Rest 1 minute–
3 Clean and jerks (185/125) on the minute for 5 minutes
–Rest 1 minute–
1 Clean and jerk (225/155) every 30 seconds for 5 minutes
–Rest 1 minute–
5 Clean and jerks (135/95) every minute for 5 minutes
Chest Up
Brad and Lucas
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Rest Day
Hurts, Just Like Last Year
Hollis and Laurie on 15.2
Congrats to Rob and Laurie on their top scores so far for 15.2 with over 250 reps each.
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Workout
1-mile run for time
Then,
Push press 2-2-2-2-2
15.1 Lucas
Lucas on 15.1 and 15.1a
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Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Boss Lady
Cara on 15.1 and 15.1a
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Rest Day
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15.1 Forrest
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Workout
Heaving snatch balance 3-3-3-3-3-3-3-3 @ 70% of max snatch
For time:
40 pull ups
30 box jumps (24/20)
20 front squats (135/95)
10 strict handstand push-ups
-Rest 3 minutes-
10 strict handstand push-ups
20 front squats (135/95)
30 box jumps (24/20)
40 pull-ups
Look Out
Greyson
Week 1 of this year's competition season is a wrap. Many people had icredible performances in the gym. Seventeen-year-old Greyson Meyer has the highest-ranking score in his division for our gym. He is sitting in 19th in Northern California for the new Teen Division. Amazing work, Greyson! Keep it up.
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Workout
For time:
30-25-20-15-10
Row for calories
185-pound deadlift
I Spy Tyler
Lucas and Tyler
Workout
Overhead squat 2-2-2-2-2-2-2-2 @ 80% of max snatch
3 rounds for time of:
21 GHD sit-ups
15 shoulder presses (95/65)
9 bar-facing burpees
It's a Choice
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Rest Day
