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Physical Program
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parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” 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custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
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APR 29-May 5
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Hey everyone, for those of you doing the Unbroken bundle, we will be hosting another discussion on the FaceBook page this week, time TBA. Please come with some questions about programming and workouts later in the week to discuss plans of attack, how to pace, etc.
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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Run
1 mile run
100 pushups
1 mile run
100 pull ups
1 mile run
100 air squats
100/85 cal row
100 single arm devil press 55#/40# dB
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Work to a Heavy Clean double
Then
10 min on min
4 squat cleans 255/170
Then
4 rds
20 db snatch 100#/70#
30 ghd sit ups
Aerobic work
Bike
3 waves of the following-
20/16 cal
Rest 20 sec
15/12 cals
Rest 20 seconds
10/8 cals
Rest 3 min
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Strength and Core work:
EMOM 9:
1. Max Reps Hollow Rocks in :45
2. Max Reps Arch Rocks in :45
3. Max Reps V-Ups in :40
Metcon:
80*-60*-40*
Dumbbell Snatch
*20 Burpees after each set
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Back squat
6×3 @ 83-85%
2 rds
21-15-9
Wall ball 20/14
100#/70# sandbag clean and jerk
Cal ski
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Muscle snatch
6×3 @ 70% focus on SPEED
Then-
Power snatch
6 sets buiklding
1 full plus 2 hang
Snatch Speed pull
6×3 @ 90%
Then
3 sets not for time
10 back extension holding 2 x55#/40# db against chest with max hold on final rep or 30 sec which ever comes first
15 barbell rows with 165#/110#
12 shoulder press with 45# db/30#
Then
5 rds
25/21 cal row
16/12 strict pull ups
9/6 strict hspu 6″/2″ deficit
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5 sets of-
3 min Amrap:
12 Air Squats
9 Sit Ups
6 Push Ups
Rest 1 Minute
Pick up each new amrap with where you left off the round before.
Example: If you stopped at 3 push ups, start next round with 3 push ups, and then go into air squats.
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Swim
Warm up
X2
100 swim
100 kick
100 pull
Main
Swim a mile
Tread water for 8 min
Power clean and jerk
5×2 @80%
30/25 cal bike
30 clean and jerk 135/95
30/25 cal bike
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Power clean plus 3 jerk
6 sets @ 80-85%
Clean pulls
4×3 @ 80-85%
Jerk support
6×3 @ 90%
Then-
10 min amrap
10 ohs 135/95
10 bar facing burpee
15 ohs 155/105
10 bfb
20 ohs 185/135
10 bfb
25 ohs 205/145
10 bfb
30 ohs 225/155
Rest as needed then-
5 sets max cals bike in 30 sec
Rest 90 sec between sprints
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Aeorbic Amrap:
Perform this at 80% effort (Which is repeatable and allows you to keep moving the whole time)
30 Min AMRAP:
400m Run
100 Foot (30 Meter) Bear Crawl
100 Single Unders
10 Broad Jumps
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Rest Day
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Power snatch
4×3 Keep light and snappy
Snatch Pulls *0%
4×3
Strict press 80%
4×3
Then-
GUT CHECK
1000 du for time
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Rest Day
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Run
8 sets
200 hard
100 walk
5 rds
15 cal bike
12 deadlift 155#/105#
9 hang power clean
6 jerks
Rest 90 sec between rds
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4 sets
21- cal row
15 wall ball 30#/20#
9 muscle ups
Rest 2 min
Clean and jerk
5×3 @70%
Back squats
5 min on min (3 reps)
80%
Jerk dips @ 90%
6×3
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Romanian Deadlift:
5 reps for 3 sets at a 41X1 Tempo (:04 down, :01 pause, up, :01 pause at top)
Do this with as much weight as you can manage keeping proper tempo.
Workout:
4 Rounds for Time:
20 Hang Power Clean and Jerk with DB (50/35) Switch arms at 10 reps
10 Burpees over the Dummbell
20 Jumping Lunges
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Thruster 95#/65#
Box jump get over 42”/30″
Push up
Rest 10 min
5 rds
50’ sled push Moderate weight
3 rope climbs 15’
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Rest Day
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Running Day:
Warm up:
Jog for 4 minutes
Toe and heel walks, inside and outside of foot walks, toy soldiers, etc.
4 sets of:
500m Jog
600m All out
500m Jog
rest 3 minutes
With this much recovery make sure to be selling out on the 600m runs
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Rest Day
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For Time:
30/25 cal bike
30 strict hspu
30 wall balls 20/14
30 burpees to 7″tgt
5/4 leggless rope climbs
30 ctb pull ups
30 snatch 95#/65# barbell
180′ hsw
Snatch
6×3 @ 80-85%
Snatch pulls
6×3 @ 85-95%
10 min amrap
4 db squat snatch 100#/70#
10 ghd
6 db squat snatch
20 ghd
8 db squat snatch
30 ghd
10 db squat snatch
40 ghd
12 db squat snatch
50 ghd…. and so on
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Rest Day
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