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This Week's Training Outline!

01/15/2017

Posted On: 01/15/2017 by Christian Davila
Post Type: WOD

Monday

Pause Squat / Back Squat - 4x1 @90% of Complex

10min AMRAP
-40 DU
-20 Wall Balls
-10 Hang Power Cleans

 

Tuesday

Power Snatch -3x8 @65% All Singles

Power Intervals
2min on/3min off x3
-8 Box Overs
-8 KB Snatches
 

 

Wednesday

Power Jerk - 6x3 @70-80% Smooth Reps and Focus on Technique

15-12-9
-Pull-ups
-Burpees to Target
-Front Squats
*10min cap*

 

Thursday

4 Sets : 10m HS Walk or 45 Seconds of HS Walk Progression, 2 Rope Climbs (10 Min Cap)

3x750m Row
Rest at least 3min

 

Friday

Power Clean - 3x8 @65% All Singles

*Buy-In: 30/20cal Bike (seperate score)
Straight into:
5 RFT
-8 STOH
-12 Goblet Squats

 

Saturday

KB Bench Press - 4x15 w/ 400m Row after each set
 

w/ a partner:

20min AMRAP
-10 Stone Lifts
-15 T2B
-10 Thrusters


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Chris Spotts

Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>