Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Wednesday 17th February 2016

19/2/2016

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B.
10min EMOM
ODD - 30 x Double Unders +15 x Russian KB Swings (32/24kg)
EVEN 5/3 x Wall Walks

C.
Strength
Front Squat
7 x 2@ 92%

D.
EMOM For as long as possible
5 x Snatches (30/20kg) + 5 x T2B
Increase 5/2.5 kg per round



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Tuesday 16th February 2016

19/2/2016

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B.
Deadlift
5 x 1 @ 85% of 1 RM

C.
10min AMRAP
40 x C2B Pull Ups
30 x Wall Balls (10/6)
20 x S2OH (70/45)
10 x HSPU


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Monday 15th February 2016

19/2/2016

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B.
8min EMOM
Odd 10/6 Pull Ups + 10 push ups
Even 45 sec Plank

C.
Strength
Back squat
3x3@90 %

D.
6 rounds
3 x Muscle Ups
5 x Cleans (80/50)
30 x Double Unders



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Sunday 14th February 2016

19/2/2016

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Rest Day

Happy Valentines Day
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Saturday 13th February 2016

19/2/2016

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Friday 12th February 2016

17/2/2016

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B.
Conditioning
3 rounds
5 x Power Cleans (70/45)
50 x DUs
60 sec rest

C.
Strength
Back Squat
3x5@80%

D.
10min Amrap
10 x Thrusters (40/30)
5 x Bar Facing Burpees
10 x Hang Power Snatch (40/30)
5 x Bar Facing Burpees

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Thursday 11th February 2016

17/2/2016

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B.
Conditioning
8 min EMOM
1. 40 sec Max Effort Burpee Plate Jumps (25 kg)
2. 40 sec Max Effort Muscle Up

C.
Strength
3 x 5 Strict Press@ 85% 1rm

D.
15 x Power Cleans (60/40kg)
20 x Toes to Bar
30 x Wallballs (10/6 kg)
Rest 60 sec
12 x Power Cleans (70/45kg)
20 x T2B
30 x Wall Balls
Rest 60 sec
10 x Power Cleans (80/50 kg)
20 x T2B
30 x  Wallballs



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Wednesday 10th February 2016

17/2/2016

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B.
10 min EMOM
1 x Deadlift
1 x Power Clean
1 x High Hang Squat Clean
1 x Split Jerk

C.
Front squat
7 x 2 @ 90%

D.
50 x Cal Row
40 x Deadlift (70/45)
30 x Box Jump (24/20)
20 x Front Squat (70/4
5)


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Tuesday 9th February 2016

12/2/2016

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B.
4 Rounds
60 sec Rest between rounds
5 x Snatches (60/40)
10 x Lateral Burpees

C.
Deadlifts
5 x 5 @ 80% of 1RM

D.
11min AMRAP
10 x Alt. DB Snatch (30/20)
30 x Double Unders
3 x Rope Climbs

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Monday 8th February 2016

11/2/2016

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B.
Strength
Back Squat
3x5 @ 85%

C.
21-15-9
Cal Row
T2B
Wall Balls (10/6)

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