August 13th, 2017

10:00am – Awaken Training 2 Hang Muscle Snatch Above Knee + 2 Below Knee 45/75/75/75 — 6 Seated Behind the Neck Press 75/85/85/85 — 8 Hip Bridge DB Bench (20×1 – 50/60/60) 20s Ring Push Ups (8/9/8) ME Ring Row Hold (35/30/45) 60s rest 3 rounds — 20 Cal Row 16 KBS (70lb) 12 Single…

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July 20th, 2017

7:00am – Awaken Training Back Squat 5,5,4,4,3(32X1) – 120/145/165/185/205 — RNT Split Squat 6 reps (20X1 – 2×35) Strict Pullups 5 reps (31X2) 3 sets — DB Single Leg RDL 6 reps/leg (31X1 – 2x35lb) DB Single Arm Press – Seated 8 reps (31X1 40lb) 3 sets — 20m backwards sled drag (135lb on rubber)…

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July 18th, 2017

6:00am – BJJ 20 minutes drilling half guard passes to submissions (wrist lock/straight armbar) 30 minutes “first blood” submissions no-gi w/ four people   10:00am – Awaken Day 7 Segmented Clean Deadlift 4,4,3,3,2 (3131 – 155/175/195/215/235) — Deadlift From Blocks – Above Knee 3,3,3,3 (475lb) — 10 unbroken hang power clean (95/105/110/115/125) rest 15s 30s…

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July 1st, 2017

8:00am – Endurance Class We did “blind rowing” – you were given a distance and had to reach it without seeing your monitor. This was actually very interesting. Made you focus on stroke count and pacing by “feel.” 250m/500m/1000m/1000m/500m/250m ¬†*approx 90s rest between each -then- 200 cal ski w/ partner (rotate every 10 cals) 8:43…

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June 30th, 2017

6:00am Brazilian Jiu-Jitsu 8×5 min rounds gi 3:30pm sled drag (70) + kb carry (2×18) for 16 minutes rotate kb every 50m ¬†from farmers, to front rack, to overhead holds completed 8 full rounds w/o putting KBs down 250m row rest 1 min 200m ski rest 1 min 3 rounds 10 body saw rest 30s…

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June 24th, 2017

8:00am Tabata Cal Rowing (64) Tabata Squats (117) Tabata Strict Pullups (35) Tabata Push Ups (65) Tabata Cross Crunch (134) 9:30am Sled Drag (60) + KB Carry (2×18) 50m farmers carry, 50m front rack, 50m OH carry 20 minutes – 8 total rounds

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