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Bodyweight couplet
31st January 2010
25-20-15-10-5:
Then:
Foods to avoid on Paleo - Dairy
Rest
30th January 2010
Practice:
The Paleo Diet Explained
Georgia
29th January 2010
Push Jerk – Technique “Georgia” (a little like Cindy)
The newest addition to the Moloney family
Power snatch
28th January 2010
Burgener Warm-up Power Snatch 5, 5, max.
Power snatch
Deadlift
27th January 2010
Deadlift 5, 5, Max Then:
Buddy Lee Power Jump Double-Under
Rest
26th January 2010
Practice:
MMA - The Knockouts of 2009 - Vol.2
Couplets
25th January 2010
Complete each couplet three times, then move to the next couplet: A1 – KB cross chops, 15ea B1 – Overhead walking lunges, 10-20kg plate, 20m C1 – DB/KB windmills, 10ea This workout is not timed. Loads to be determined by coach and/or athlete. Then:
Steve Cotter Kettlebell High Windmill Instructional
Press
24th January 2010
3,3,Max Then: 3 rounds (for time):
Scott has his hand on the stopwatch while Kevin presses
Deadlift
23rd January 2010
Deadlift Then: 
Pull-up variations (showing how scalable our program is)
Row
21st January 2010
Row 500m Cash-out:
Full planche push-ups
Back squat
20th January 2010
Back squat
LSU Tigers Coach Tom Moffitt talks about the back squat
One round
19th January 2010
For time:
Steve Maxwell - Encyclopedia Of Joint Mobility
Rest
18th January 2010
Practice:
A different kind of Snatch (content warning)
Box jumps & pushups
17th January 2010
21-15-9:
800m run Cash-out:
Balance, co-ordination, strength, power, accuracy ... and FUN!
Power clean 3RM
16th January 2010
Power clean Then 4x10:
470lb Atlas Stone lift
Fran
15th January 2010
21-15-9:
Cash-out:
Rest
14th January 2010
Practice:
10 Tips When Eating Paleo
Overhead squats
13th January 2010
Overhead squat Cash-out:
Are you fit enough? Sectional qualifiers are on in February.
Press 5RM
12th January 2010
Press Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (4/4)
Deadlift & The Gasser
11th January 2010
Five rounds:
Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (3/4)
Rest
10th January 2010
Practice:
Mark Sisson interview on exercise and Primal living 10/5/2009 (2/4)
Pullup & burpee countdown
9th January 2010
10-9-8-7-6-5-4-3-2-1:
Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (1/4)
Back squat 5RM
8th January 2010
Back squat Then:
Paleo in a Nutshell Part 2: Exercise
It’s about the hips
7th January 2010
25-20-15-10-5:
Cash-out:
Paleo in a Nutshell Part 1: Food (an amusing but educational intro)
Rest
6th January 2010
Practice:
Low Carb Diets - Ketogenic Diets
Run, Lunge, Pull
5th January 2010
400m run Three rounds:
400m run
Barefoot running stride in slow-mo
Power cleans
4th January 2010
Power clean Perform a number of warm-up sets so that you can start at or beyond your current 5RM.
Dangers of High Fructose Corn Syrup w/ Roger Drummer
Row
3rd January 2010
Row 1000m. Cash-out:
A detailed explanation of correct rowing technique
Rest
2nd January 2010
Practice:
Is Bread Killing You?
Deadlift
1st January 2010
Deadlift
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