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paules's Posts

Sunday Funday Tribal

21-15-9
Weight plate squats 20/10
Burpee onto weight plate
All in sync

100 Atlas Stones to shoulder BUT EMOM 5 - 2 xKB clean and Jerk. Only two people in team on stones at one time. All other team members holding double front rack. 2x 20/12

50 KB Swings
40 Goblet Squats
30 KB Swings
20 Goblet Squats then 40 linked lunges

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Tribal Clash UK Training

5k Trail Run & 8 x 100m Hill Sprints

60 Zercher Log Squats
1600m SkiErg
45 Zercher Log Squats
800m SkiErg
30 Zercher Log Squats
400m SkiErg

Three rounds of...
20 cal Airdyne
10 Atlas Stone to Shoulder 75% BW
5 Strict Chin Ups

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Learn strict movements and become good at them before starting to learn kipping movements, always.

This is injury prevention number one. Strength is key and strength wins.

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WHITE NOISE GYM 3

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Strongman Saturday

Eight rounds of...

20m Yoke Walk at 2.5 x BW
5m Legless Rope Climb

For time

www.whitenoisegym.com

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Soul Brother WOD

5 x 1000m Row with 2mins rest after each effort.

Steady pace 18 to 21spm

Then...

5 x Hill Sprints at St.Anns Hill. Walk down recovery after each sprint and repeat effort.

Go 100% its a sprint FFS

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