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Shannan Garcia (Adamant CrossFit)
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Week 4
Monday 10/27/14 Clean - Touch and go 3RM EMOM 15 Minutes: Snatch 75% Front Squat 6x2 Heavy Pull-ups 5x5 strict or weighted Wednesday 10/29/14 Snatch - High Blocks 6x1 @ 70-80% Blocks Clean (at knee) 1RM Push Press 5x5 Heavy Back Squat 5x10 @ 65-70% 300m Row...
Week 4
Week 4
adamantbarbell.blogspot.com
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Week 3
Monday 10/20/14 Snatch: Pause below knee for 3 seconds. 1RM Bridge Pull 1RM Sots Press 3RM Back Squat 6x2 @ 85% Strict Pull-up 5x5 Wednesday 10/22/14 Power Clean 1RM Muscle Snatch 5x2 Heavy EMOM 6 Minutes: Above Knee Snatch + Below Knee Snatch Front Squat 5...
Week 3
Week 3
adamantbarbell.blogspot.com
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Week 2
Monday 10/13/14 Hang Clean 1RM Snatch + Hang Snatch + Overhead Squat Front Squat 4x4 @ 75% 5 Rounds 3 Klokov Push Press 5 Strict Pull-up Wednesday 10/15/14 Blocks Snatch 1RM Pause Jerk + Jerk (from rack) EMOM 12 Min: Power Clean + Push Press Back Squat  3x2...
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Week 1
Mon 10/6/14 Hang Snatch 1RM Clean + Front Squat + Jerk Push Press 5x3 Heavy Front Squat 3RM Back Raises 5x3 Heavy Wed 10/8/14 Clean 1RM EMOM 8 Min – 3 Pos Sn 65% Back Squat 5RM Goodmonings 5x3 Heavy Wed 10/10/14 Snatch 1RM – 3 Misses Power Clean + Push Pres...
Week 1
Week 1
adamantbarbell.blogspot.com
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New Training Cycle
Starting Monday, July 21st will start our new training cycle. This training cycle will last 8 weeks leading up to the Kansas State Championship Competition held at MNU on September 13th. We will run though the same 3 week cycle twice to establish daily maxe...
New Training Cycle
New Training Cycle
adamantbarbell.blogspot.com
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Warming up
Here's a nice little warm up video from California Strength. It is important to get warm and mobile before each training session so you you can easily hit the right positions. It could be the difference in you making lifts or missing them. I have added a li...
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Training 7/14/14 - 7/18/14
This week we are going to take it easy and work the bar. Take it easy on the weights Do CrossFit Eat a lot of good food and take vitamins Sleep and chill a lot Everyday this week after the WOD do 20 Snatches 20 Clean and Jerks 10 Jerks Stretch This week is ...
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Devil In a Red Dress
As you know there is a lady in a red dress on our wall in the weightlifting corner. Some have asked what's the significance behind here being there. Below is a link to Jon Norths blog about the Devil In a Red Dress. Check it out and remember it next time yo...
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5 Weightlifting Tips
Here are a couple tips I have found valuable on my weightlifting journey. 1. Lift Show up and lift heavy weight. No program is right or wrong. Experiment and try new things. When you are in training you must really commit yourself if you want results. At th...
5 Weightlifting Tips
5 Weightlifting Tips
adamantbarbell.blogspot.com
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