6-30-2009
WARM UPS
3 minutes alternating swings
2 minutes rest
3 minutes jerks R
2 minutes rest
3 minutes jerks L
2 minutes rest
6 minutes clean 3L/3R
2 minutes rest
3 minutes squats
2 minutes rest
6 minutes snatch 3L/3R
3 minutes rest
tabata jump squats 20/10 8 sets
tgu 20
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2/24kg one hand swings
Jason Turko RKC, AKC, CKT
2/24kg one hand swings
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2009
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July
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- TEAM SPARTANIC GS TRAINING AT MASC
- 7-28-2009 ALLIANCE 0600
- 7-25-2009 MASC
- 7-23-2009 MASC
- 7-23-2009 ALLIANCE 0600
- MASC 10am
- ALLIANCE 0600
- 0600 ALLIANCE
- MASC GROUP 7-15-2009
- MASC 7-14-2009
- 0600 ALLIANCE 7-14-2009
- WHITE MEN CAN"T JUMP???
- SATURDAY MORNING GS TRAINING
- 0600 07-09-09 ALLIANCE
- MASC GROUP 07-08-09
- 0600 07-07-09 ALLIANCE
- IT"S A BIRD, IT"S A PLANE...
- 0600ALLIANCE GROUP...
- TIMED SETS...
- 0600 ALLIANCE GROUP
- HEAVY STUFF...
- A GEM FROM MR. COTTER...
- ALLIANCE GROUP
- MASC GROUP
- ANOTHER BRANCH...
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July
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