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Old 03-30-2016, 11:13 AM   #471
Price Goosby
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Re: Price's PR Palace

3/29

4:00 PM

5x10 Russian KB swings 91#

3 Rnds (15 Sec transition time between movements)
45 Sec Sled walk 160#
45 Sec Farmers hold, 91lb KB in each hand
45 Sec Battle ropes
45 Sec Dumbbell clean & jerk 80#
45 Sec rest
45 Sec Sandbag squat

.........................................
3/30

6:00 AM

10 Mins of mobility

Clean complex: 1 Hang power clean, 1 Hang squat clean
135-155-185-225-245-265(FAIL)

2 Min rest

10 Min EMOM
3 Push jerks 185#

5 Min rest

7 Min AMRAP
6 Burpees to target
24 DU

Total - 12+16reps

10 Min rest

10-8-6-4-2
Back squat 205#
HSPU w/ 55lb plates

15 mins of moderate core work

.............................................

9:00 AM

Rnd 2 of Clean complex
135-185-225-245

Rnd 2 of Push jerk EMOM @ 185#

.................................................


11:30 AM

50 Cal row
50 Box jumps 40 inch
50 GHDSU
50 Cal on Assault bike

Last edited by Price Goosby; 03-30-2016 at 11:28 AM..
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Old 04-02-2016, 09:11 AM   #472
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Re: Price's PR Palace

6:00 AM

5 Min warm up

10 Min EMOM
3 Back squats @ 255#

100 Box jumps for time - 2:45
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Old 04-05-2016, 05:00 AM   #473
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Re: Price's PR Palace

4/4

6:00 AM

5 Mins of mobility

10 Min Power snatch EMOM
Min 1 - 1 Rep 145#
Min 2 - 2 Reps
Min 3 - 3 Reps
Min 4 - 4 Reps
Min 5 - 5 Reps
Min 6 - 1 Rep

5 min rest

3 Rnds for time
15 Cal Row
12 Bar facing burpees
9 OHS 135#

7:50

....................................

11:00 AM

For time
100 DU
50 KB swings 1.5 pood
25 Thrusters 95#

5:29

10 min rest

15 Min AMRAP
3 Snatches 155#
2 Rnds of "Cindy" - 5 Pull ups 10 Push ups 15 Air squats
1 Rope climb

Total - 5 Rnds

5 Min rest

Bench press
5x10 135#

...............................

4:00 PM

6 min EMOM
Odds - Max effort assault bike
Evens - 3 Bar muscle ups

15 min rest

20 Min AMRAP
3 Power cleans 225#
9 Bar facing burpees
12 GHDSU

Total - Either 11 or 12 rounds, completely lost track.
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Old 04-06-2016, 01:29 PM   #474
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Re: Price's PR Palace

12:00 PM

200m Row
15 Med ball cleans
10 Jumping chin ups
12 Med ball cleans
8 Jumping chin ups
9 Med ball cleans
6 Jumping pull ups

10 Min EMOM
Odds - 5 Strict press 115#
Evens - 5 Chin ups

4 Rnds
30 Wall balls 20lbs
15 GHDSU
5 Deadlift 315#
1 Min rest

5 Min rest

1RM Deadlift
315-365-405-455-465(PR)

20 min rest

4x3 Power cleans @ 195#

3x5 Back squat @ 255#
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Old 04-06-2016, 01:49 PM   #475
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Re: Price's PR Palace

11:00 AM

"Big, Tan, and Sexy"
20 Min AMRAP w/ Partner
10 Deadlifts 315#
10 Bar facing burpees
8 Power cleans 225#
8 C2B pull ups
6 Thrusters 155#
6 Muscle ups

Total - 4 Rnds + 4 Power cleans

15 Min rest

1RM Split jerk
135-185-205-225-245-275-285(FAIL)

10-9-8-7-6-5-4-3-2-1
HSPU w/ 45 plates
Box jumps
2 Min rest
3 Min MAX Burpee muscle ups

Total - 6:22 + 14 MU
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Old 04-12-2016, 06:19 AM   #476
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Re: Price's PR Palace

4/8

6:00 AM

10 Min Warm up

3 Rep max Back squat
135-165-185-225-255-275-305

For time
15 Power snatches 115#
60 DU
30 Bar facing burpees
60 DU
15 Power snatches 115#

6:20

10 min rest

2 Minutes of Parallette pass through push ups

30 Min rest

Clean complex
1 Squat clean + 1 hang squat clean + 1 squat clean
135-155-185-215-225-245

3 Rnds for time
21 Box jumps
12 Thrusters 95#
3 Ring MU

6:27

10 min rest

2 Min Max cal row
1 Min rest
10 Rnds of 30 sec on 30 sec off max burpees

10 min rest

1RM Split jerk
135-155-185-235-255-275-280(PR)
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Old 04-12-2016, 06:41 AM   #477
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Re: Price's PR Palace

4/11

6:00 AM

20 min warm up/ mobility session

Snatch complex
1 Squat snatch + 1 hand squat snatch + 1 high hang squat snatch
135-165-185-205(FAIL) couldn't manage the hang

12 Min EMOM
Min 1 - 20 Pull ups
Min 2 - 15 Box jumps
Min 3 - 10 Overhead squats 135#

5 Min rest

3 Rnds
400m Row
50 DU

30 min rest

3 Rep max front squat from the ground
135-155-185-215-225-245-275(FAIL) made the clean so I'm happy

15 min rest

3 Rnds for time
7 Clean & jerk 135#
7 Ring MU

10 min rest

5 Rnds
4 Deficit HSPU (2x 45lb plates each side)
8 C2B pull ups
10 Front rack lunges 135#
30 Sec rest

15 Min rest

1RM snatch
135-165-185-205-215(FAIL)
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Old 04-12-2016, 12:53 PM   #478
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Re: Price's PR Palace

12:00 PM

10 Min stretch session

3 Rnds
10 Cal row
5 Push ups
10 Stiff leg deadlifts (bar only)
5 T2B

3x5 Deadlift @ 375# - Perfrom 15 T2B after each set

10 Min rest

10 Min EMOM
Odds - 10 HSPU w/ 45lb plates
Evens - 20 Wall balls 20lb

5 Min rest

W/ Weighted vest
1 Mile run
30 Burpees
1 Mile run
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Old 04-14-2016, 04:15 PM   #479
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Re: Price's PR Palace

4/13

6:00 AM

10 Min warm up and mobility

Clean complex: 1 Power clean + 1 Hang power clean
135-165-185-215-225-245(FAIL)

Nasty Girls v2
3 Rnds for time
50 Pistols
7 MU
10 Hang power cleans 175#

13:37

.................................................. ................

11:00 AM

For time:
42-30-18
Shoulder to overhead 95#
Box jumps

8:20
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Old 04-15-2016, 12:11 PM   #480
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Re: Price's PR Palace

9:00 AM

50 Weighted box step ups (35lb KB in each hand)

4x2 Back squat @ 275#

10 Rnds for time
10 Thrusters 95#
10 Bar facing burpees

19:11

...................................

Power snatch practice
135-155-165-175-185-190(PR)-195(PR)-205(FAIL)

10 min rest

12 Min AMRAP
10 Alternating dumbbell snatches 70#
5 Burpees
100m Sprint
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