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Old 04-18-2016, 02:28 PM   #481
Price Goosby
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Re: Price's PR Palace

6:00 AM

3 Rnds
200m Row
10 HSPU w/o plates
5 Muscle snatches (Bar only)

10 min EMOM
2 Single rep power snatches @ 155#

For time
15-12-9-6-3
S2O 155#
T2B
1000m Row buy out

9:21

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

10:00 AM

For time
12 Squat cleans 185#
9 Thrusters 185#
6 Clean & jerks 185#

5:37

5 Min rest

7 Rnds
250m Row
5 Strict HSPU w/o Plates

5 Min rest

3 Rnds for time
400m Run
8 Deadlifts 275#
2 Legless rope climbs

11:30

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

12:30 PM

10 Min EMOM
2 Single rep power snatches @ 165#

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

3:30 PM

5x5 Bench press @ 185#
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Old 04-21-2016, 04:53 AM   #482
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Re: Price's PR Palace

4/20

6:00 AM

Clean complex: 1 Power clean + 1 Hang squat clean
135-185-205-225-245-255-265(FAIL)

50 Clean & jerks for time @ 135# (9 Min time cap) Every minute on the minute perform 5 Bar facing burpees

8:45

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

8:00 AM

45 minutes of accessory work

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

10:30 AM

15 Min Front squat EMOM starting @ 50% of 1RM then making small jumps every minute
Min 1-5: 7 Reps
Min 6-10: 5 Reps
Min 11-15: 3 Reps

20 min rest

"Big Baseline"
50 Cal row
40 Front squats 135#
30 T2B
20 Push jerks 135#
10 Ring MU

15 Min rest

1 Mile run

10 min rest

15 Mins of legless rope climb practice (1 every 1:30 to 2 mins)
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Old 04-21-2016, 12:12 PM   #483
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Re: Price's PR Palace

12:00 PM

15 Min Stretch session

10 Min Warm up

"Kelly"
5 Rnds for time
400m Run
30 Wall balls 20lbs
30 Box jumps 24 inch

21:37
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Old 04-25-2016, 03:06 PM   #484
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Re: Price's PR Palace

6:00 AM

10 Min warm up

Snatch complex: 1 Squat snatch + 1 Overhead squat
135-155-185-205-210

4 Rnds for time
300m Run
16 C2B pull ups
8 Burpee box jump overs

11:14

15 Min rest

45 min of accessory work
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Old 05-02-2016, 11:38 AM   #485
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Re: Price's PR Palace

6:00 AM

1000m Row

10 min warm up

Hang power snatch

12 @ 95#
10 @ 115#
8 @ 135#
6 @ 155#
4 @ 175#

5 Rnds for time
5 Burpees
10 Box jumps
15 Push ups
20 Squats
10 C2B Pull ups

11:17

5 Min rest

8 Rnds
1 Legless rope climb
10 Ring dips

15 min rest

20 mins of Snatch practice

20 mins of accessory work

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

11:00 AM

10 Min AMRAP
2 Squat cleans 245#
4 L-sit pull ups
6 HSPU (w/ 45lb plates)

Total - 5 + 1 Clean

5 Min rest

100ft of handstand walking
75 GHDSU
100ft of handstand walking

5 min rest

For time
500m Row
400m Run
30 Cal on assault bike

7:11
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Old 05-03-2016, 06:55 PM   #486
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Re: Price's PR Palace

7:00 AM

100m Row
5 MU
200m Row
4 MU
300m Row
3 MU
400m Row
2 MU
500m Row
1 MU

45 Mins of accessory work

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

12:00 PM

5 Min Row

10 mins of mobility

10 Min EMOM
Odds - 6 Push jerk 195#
Evens - 8 T2B

For time
10 MU buy in
100 DU
50 Deadlifts 165#
30 HSPU w/ 45lb plates
10 MU buy out

13:29
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Old 05-04-2016, 10:01 AM   #487
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Re: Price's PR Palace

9:00 AM

8 Min AMRAP
12 Cal on assault bike
6 Strict press (bar only)
3 Front squat (bar only)

1RM Cluster

135-155-185-205-225-245(FAIL)

5 Rnds for time
3 Power cleans 185#
6 Front squat 185#
9 Bar facing burpees
30 Sec rest

7:47
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Old 05-06-2016, 07:44 AM   #488
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Re: Price's PR Palace

6:00 AM

15 Min warm up

1RM Back squat
135-165-185-215-235-265-295-315(FAIL) Work schedule has led to me not squatting often, need to fix this

Using Tabata
1000m Row
30 Burpee box jumps

14 Tabata + 16 sec

10 min rest

Back squat- I need to get away from belts and lifters and just work on raw squatting power

3x5 235#

5 min rest

12 Min EMOM
Min 1 - 30 Sec plank
Min 2 - 10 T2B
Min 3 - 10 GHDSU

10 min rest

"Nancy"
5 Rnds for time
400m Run
15 OHS 95#

13:38
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Old 05-09-2016, 01:43 PM   #489
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Re: Price's PR Palace

6:00 AM

10 Min warm up

9 Rnds: Every 35 secs, 2 TnG Squat snatches @ 155#

For time
26 Deadlifts 275#
9 Deficit HSPU (2x 45lb plates each side)
26 Power cleans 185#
9 Deficit HSPU
26 S2O 135#
9 Deficit HSPU

14:31

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

11:00 AM

15 Min Stretch session

For time
9-6-3
Squat clean thruster 155#
Ring muscle up

7:38

5 Min rest

3 Rnds for time
50 Ft walking front rack lunge 155#
15 T2B
15 KB swings 2 Pood

12:35

10 Min rest

For time
150 Double unders
75 Push press 95#

7:10
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Old 05-11-2016, 11:59 AM   #490
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Re: Price's PR Palace

9:00 AM

For time
3x8 Powercleans @ 155#
3 Min rest
3x12 Powercleans @ 135#

8:27

5 min rest

3 Rnds for time
40 DU
20 Box jumps
10 Burpees
5 MU

7:34

10 min rest

100 Abmat sit ups w/ pac behind the neck

1 Mile run w/ weighted vest 20lbs
1 Mile run w/o vest
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