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December 5, 2018

Clean and Jerk (Every 90 seconds x 5 sets: 2 cleans + 1 jerk) 2 sets @ 70% 2 sets @ 75% 1 set @ 80% Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 push-ups 50 air squats

December 4, 2018

Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder¬† + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.

December 3, 2018

Snatch (Every 90 seconds x 5 sets: 2 snatches) Drop each rep. Quick reset. 2 sets @ 70% 2 sets @ 75% 1 sets @ 80% Metcon (Time) 15-12-9-6-3 Sumo DL High Pull (95/65) Burpees Over Bar Toes to Bar

November 30, 2018

Overhead Squat (Build to Tough set of 6 reps) Metcon (Time) 15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb CAP: 12min

November 23, 2018

Overhead Squat Build to Tough set of 8 reps Metcon (Time) 21-18-15-12-9-6-3 wallballs (20/14) 7-6-5-4-3-2-1 hang power cleans (135/95) CAP: 12min

September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

August 20, 2018

Be thankful for what you have and hungry for what you want.   Front Squat Every 2min x 5 sets: 3 front squats Build each set. Roughly 50% 55% 60% 65% 70% Clean and Jerk 3 reps every 3min x 3 sets) Drop Each rep from OH. Fast reset. 65% 70% 75% Metcon For Time

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August 6, 2018

“Start where you are. Use what you have. Do what you can” –¬†Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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