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18 Jun 2014

Thursday 061914

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1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits: 
Box Jump twenty-five jumps in sixty seconds, then immediately Powerclean 15 reps. 
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean 
Advanced: 26″; box and 75% bodyweight powerclean 
Elite: 32″ box and 100% bodyweight powerclean

17 Jun 2014

Wednesday 061814

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1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time 
15 knee to elbow 
5 muscle ups 
15 knee to elbow 
rest 2 minutes
If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and….
get the muscle-up soon. Power through this workout.

16 Jun 2014

Tuesday 061714

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1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB’s.
rest 8 minutes
2. 3 rounds for time 
15 over the box jumps 
15 power cleans, 115/75

15 Jun 2014

Monday 061614

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For time:
2000m row or 1600m run 
21 Deadlift, 145/100 
21 Ring dips 
2000m row or 1600m run 
15 Deadlift, 145/100 
15 Ring dips 
2000m row or 1600m run 
9 Deadlift, 145/100 
9 Ring Dips

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14 Jun 2014

Sunday 061514

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Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

13 Jun 2014

Saturday 061414

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Harvard Track

1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time 
400m run 
50 Air Squats

12 Jun 2014

Friday 061314

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1. Max Dips – TEST

2. AMRAP 20 
Run 400m 
Max reps L Pull-ups

11 Jun 2014

Thursday 061214

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1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps 
Tabata Squats, total reps as your score 
Power Clean max weight for 15 reps 
Tabata Squat, total reps

10 Jun 2014

Wednesday 061114

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For time & load:

Run 400m 
15 Back squat, 15 rep max weight 
10 Handstand Push Ups 
10 Back squat, 10 rep max weight 
8 Handstand Push ups 
5 Back squat, 5 rep max weight 
6 Handstand Push ups 
Run 400m

09 Jun 2014

Tuesday 061014

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1. Front Squat – 3RM

2. Perform 2 rounds of this circuit:

Box Jumps, 20″ in 2 minutes 
Lunge 2 minutes, record steps 
Row 2 minutes for distance 
Squat 2 minutes, record reps

Rest 5 minutes between circuits


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