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Fast & Heavy

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

12min AMRAP

200m Run

10sec Handstand *Box Pike *Down Dog

10 Dislocators

4 Alt Sprint Starters

3/partner Dead Hang Thoracic Push

Thruster (2×10 w/ DB)

Thruster (2×10 w KB)

Metcon (Time)

21 DB/KB Thrusters

Run 400m

18 DB/KB Thrusters

Run 400m

15 DB/KB Thrusters

Run 400m

Dynamic Effort Lower

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Clarkys Body Shop – Barbell Club Weightlifting

Hang Power Clean (5×3 @ 68% of 1RM Clean w/ 5sec pause above knees )

Back Squat (7×3 @ 50% 1RM + 25% Band Tension )

Clean Pull (5×3 @ 50% 1RM + 25% Band Tension )

Lower Body Assistance

Example:

– Isometric Clean Deadlift Holds below pin 8 3×5 for 2-4 second holds

– GHR 4×10 w light band

– Reverse Hyper 3×25

– Sled Drags 8x60m

– GHD Situps

You Ever See That Movie Anaconda?…

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Clarkys Body Shop – GPP

Practice/Team Building Day

Warm-up (No Measure)

400m Run

10min AMRAP

40 Banded Windmills

20m Broad Jump

40m Butt Kickers

* 10 Situps

Team Building Indian Run (Time)

800m Indian Run with Rope Overhead

Walking Lunges BB/KB/DB (20-16-12-12-12)

* Every (-) :20 sec sprint on Rower or Bike

Banded Palloff Press (6x20sec/side )

* 2 Jefferson Curls in between each SET

Max Effort Upper

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Clarkys Body Shop – Barbell Club Weightlifting

Romanian Muscle Snatch (Heavy Single )

Straight leg Muslcle Snatch
Pull off 6″ Blocks

Push Press (3RM, 2RM, 1RM with 5sec pause in catch )

* Note 3RM and 2RM

Upper Body Assistance

Example:

– 3×10 JM Press

– 5×10 2-Arm Rows

– 3×15 Earthquake Bar Incline Press

– 5×3 Commando Pullups

– 5min Practicing Handstands

Deadwiffs

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

8min Jump Rope w Partner of same height

* 30m Walking Toe Touch

* 30m Walking Quad Stretch

* 15m Inch Worm

Sally Squats

Metcon (No Measure)

Complete with a Partner

– 800m Run w Wall Ball or Ball Slam Ball

..then..

– 800m Heavy Sled Drag *Moderate Weight

Deadlift (w/ Axle)

Lv1: 5×8; 2×5

Lv2: 5×5 @ same weight across

Lv3: work to a 2RM, 6×2 @ 90%

Max Effort Lower

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Clarkys Body Shop – Barbell Club Weightlifting

Romanian Muscle Clean (Work to a heavy single )

Muscle Clean with straight legs
Start off 6″ Blocks

Box Front Squat (3RM then 2RM then 1RM )

16″ Box

* Note 3RM and 2RM

Lower Body Assistance

Example:

– Isometric Clean Deadlift Holds below pin 8 3×5 for 2-4 second holds

– GHR 4×10 w light band

– Reverse Hyper 3×25

– Sled Drags 8x60m

– GHD Situps

Happy Birthday Robin!!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

8min AMRAP

10 Band Pull Aparts

5 Pushups

1-2 Wall Climbers

3/partner Dead Hang Thoracic Push

Metcon (No Measure)

Complete with a Partner

50 Box Jumps

50 Pushups

100 KB Swings

100 Wall Balls *Ball Cannot Touch the Ground *Resets total to 0
* Active athlete can only accumulate reps as the resting athlete is jumping rope

Bench Press (10-10-10-10-5-5 w/ 2sec pause half way up)

* Axle/DB/KB

* Every (-) perform 15+ Ring Rows

Fran’s is TWINNING!

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Clarkys Body Shop – GPP

Competition Day

15min: Warm-up (No Measure)

3 Rounds with Partner

400m Run

20sec Partner dead hang stretch *Each round move hands in

10 Front Squats * Partner holds Crab Position

10 Push Press *Partner Holds a Squat

20min: Partner Fran (AMRAP – Rounds and Reps)

Ath A: 21 Thrusters 95/65

Ath B: 21 Thrusters

Ath A: 21 Pullups

Ath B: 21 Pullups

then 15’s, then 9’s.

that is 1 Round, when Ath B completes 9 Pullups start back @ 21

Midline Work

Midline Tabata Circuit :20 work/:10 transition x8

Banded Pallof Press Right

Banded Pallof Press Left

Toes-to-Bar *V-ups *Situps