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WEDNESDAY 20201007

Warm-up 200M JogLine Drills:Heel WalksToe WalksZombie WalksButt KicksSide Shuffle (down/back)10 Sumo Inch Worms — Coach-led Barbell Warm-up for Snatch — Strength and Skill 4 sets, every 1:30 for 6:00:1 Squat Snatch w/ 2 second pause above the floor/at shin 4 sets, every 1:00 for 4:00:1…

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TUESDAY 20201006

Warm-up :90 Moderate Bike or RowPigeon Stretch10 Air Squats w/Pause10 Downward/Upward Dog Transitions10 Plank Walk-outs to Push-up10 Scap Pull-ups10 Kip Swings — Workout Prep —2 Rounds:4 Cal Bike/Row4 Strict or C2B Pull-ups4 Burpees or Burpee Box Jumpovers FITNESS 20201006 As many rounds and reps as…

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MONDAY 20201005

Warm- up 2 minutes on the MachinePigeon StretchSpiderman Pose holds each sideForward Fold10 Squats10 Russian Baby Makers30 Sec Plank Review the Front Squat and take time to build up Strength and Skill 5 Sets, Every 2:00 for 10:00:5 Front Squats at 70% of 1RM Front…

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SATURDAY 201003

Warm-up Coaches Choice! FITNESS 201003 Teams of 3 For Time (30 Minute Cap):3 Rounds:1,000 Meter Row45 Abmat Situps Into… 21 Burpee Box Step Overs21 DB Clean and Jerks21 Burpee Box Step Overs21 DB Clean and Jerks21 Burpee Box Step Overs21 DB Clean and Jerks PERFORMANCE…

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FRIDAY 201002

Coaches Choice to prep for the day…. Strength and Skill 10 sets, every 1:30 for 15 minutes: 1 Clean and Jerk Building heavy, but emphasis is TECHNIIQUE FITNESS 201002 Complete as many rounds and reps as possible in 8 minutes of: 10 Stationary Dips10 Push-Ups20…

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October Athlete of the Month: Jamie Payne

When did you start with Cumming Strength and Fitness? May 2013 Favorite Workout? Twelve Days of Christmas   Least Favorite Workout?  Karen – mental challenge  Favorite Movement? Split Jerk Least favorite Movement? Running – my body does not appreciate it the way it used to, Tell…

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THURSDAY 201001

Warm-up 200m Jog Coaches Choice to prep for the workout…. FITNESS 201001 Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run20 Wall Ball Shots Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps…

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WEDNESDAY 200930

Warm-up 200m Run10 Scorpions10 Downward Dog and Upward Dog 10 Spidermans with trunk twists10 Russian Baby Makers10 Squats With an empty barbell… 5 Snatch grip deadlifts5 Muscle Snatches5 Behind the neck snatch grip Push Press5 OH Squats Review the positional work for the day and…

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TUESDAY 200929

Warm-up 200m Jog or 90 sec on a machine 2 sets of:20 Banded Good Mornings10 Box Step ups With a moderate KB complete 2 sets…10 Single Leg KB Deadlift10 KB swings10 KB Lunges Review the Deadlift with an empty barbell….Begin building to starting load Strength…

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MONDAY 200928

Warm-up 2 minutes on a machine15 Dislocates15 Good Mornings15 Leg Swings10 Spidermans with trunk twist10 Reverse Lunges10 Squats With an empty Barbell…. 5 Back Squats with a pause in the bottom10 Reverse Lunges with bar in the back rack5 Kang Squats Begin building to prescribes…

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