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	<title>TheBoltBlog &#187; Olympic Lifting</title>
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	<link>https://blog.get-bolt.com</link>
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		<title>WOD 10.31.16 Skeleton Squat-a-Ton</title>
		<link>https://blog.get-bolt.com/2016/10/31/wod-10-31-16-skeleton-squat-a-ton/</link>
		<comments>https://blog.get-bolt.com/2016/10/31/wod-10-31-16-skeleton-squat-a-ton/#comments</comments>
		<pubDate>Mon, 31 Oct 2016 12:13:16 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5895</guid>
		<description><![CDATA[General Track
Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 TTB
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
------------------
Weightlifting Track
A. Snatch 1RM
B. C&#038;J 1RM

]]></description>
				<content:encoded><![CDATA[General Track
Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 TTB
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
------------------
Weightlifting Track
A. Snatch 1RM
B. C&#038;J 1RM

]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.28.16</title>
		<link>https://blog.get-bolt.com/2016/10/27/wod-10-28-16/</link>
		<comments>https://blog.get-bolt.com/2016/10/27/wod-10-28-16/#comments</comments>
		<pubDate>Fri, 28 Oct 2016 00:49:36 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5892</guid>
		<description><![CDATA[General Track
EMOM 10
Odd: 1 Snatch
Even: 30 Double Unders
*no lifts above 80%
+
AMRAP 10
25 Wall Ball
15 TTB
5 Power Snatch 115/80
——————
WL Track
A. Snatch 2x1@80%
B. C&#038;J 2×1@75%
]]></description>
				<content:encoded><![CDATA[General Track
EMOM 10
Odd: 1 Snatch
Even: 30 Double Unders
*no lifts above 80%
+
AMRAP 10
25 Wall Ball
15 TTB
5 Power Snatch 115/80
——————
WL Track
A. Snatch 2x1@80%
B. C&#038;J 2×1@75%
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.24.16</title>
		<link>https://blog.get-bolt.com/2016/10/23/wod-10-24-16/</link>
		<comments>https://blog.get-bolt.com/2016/10/23/wod-10-24-16/#comments</comments>
		<pubDate>Mon, 24 Oct 2016 03:22:13 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5883</guid>
		<description><![CDATA[
General Track
A1. Back Squat 5x3
A2. High Box Jumps 5x3
B.
42 Russian Swings 70/53
15 STOH 135/95
30 Russian Swings
15 STOH
18 Russian Swings
15 STOH




——————
WL Track
A. Snatch build to Opener
B. C&#038;J build to Opener
C. Back Squat 3x1 @85% 
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
]]></description>
				<content:encoded><![CDATA[
General Track
A1. Back Squat 5x3
A2. High Box Jumps 5x3
B.
42 Russian Swings 70/53
15 STOH 135/95
30 Russian Swings
15 STOH
18 Russian Swings
15 STOH




——————
WL Track
A. Snatch build to Opener
B. C&#038;J build to Opener
C. Back Squat 3x1 @85% 
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.19.16</title>
		<link>https://blog.get-bolt.com/2016/10/18/wod-10-19-16/</link>
		<comments>https://blog.get-bolt.com/2016/10/18/wod-10-19-16/#comments</comments>
		<pubDate>Tue, 18 Oct 2016 23:07:03 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5877</guid>
		<description><![CDATA[General Track
For Time
20 Pull Ups
30 KB SDHP 70/53
40 Wall Ball
100 Double Unders
40 Wall Ball
30 KB SDHP
20 Pull Ups
+
100 Hollow Rocks

——————
WL Track
A. Power Clean 4×2 @65,70,75,80%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
]]></description>
				<content:encoded><![CDATA[General Track
For Time
20 Pull Ups
30 KB SDHP 70/53
40 Wall Ball
100 Double Unders
40 Wall Ball
30 KB SDHP
20 Pull Ups
+
100 Hollow Rocks

——————
WL Track
A. Power Clean 4×2 @65,70,75,80%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.17.16</title>
		<link>https://blog.get-bolt.com/2016/10/16/5872/</link>
		<comments>https://blog.get-bolt.com/2016/10/16/5872/#comments</comments>
		<pubDate>Mon, 17 Oct 2016 03:20:41 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5872</guid>
		<description><![CDATA[General Track
A. E2MOM 6 sets
1 Power Snatch + Snatch + 2 OHS
B.
1200m Run
60 TTB
30 Burpee Box Jumps 24/20


——————
WL Track
A. Power Snatch 4×2 @65,70,75,80%
B. Snatch + 2 OHS to heaviest; then 1 set @85%
C. Back Squat 3RM, then 1set @90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
]]></description>
				<content:encoded><![CDATA[General Track
A. E2MOM 6 sets
1 Power Snatch + Snatch + 2 OHS
B.
1200m Run
60 TTB
30 Burpee Box Jumps 24/20


——————
WL Track
A. Power Snatch 4×2 @65,70,75,80%
B. Snatch + 2 OHS to heaviest; then 1 set @85%
C. Back Squat 3RM, then 1set @90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.14.16</title>
		<link>https://blog.get-bolt.com/2016/10/13/wod-10-14-16/</link>
		<comments>https://blog.get-bolt.com/2016/10/13/wod-10-14-16/#comments</comments>
		<pubDate>Thu, 13 Oct 2016 23:36:27 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5860</guid>
		<description><![CDATA[General Track
E2MOM for 6 sets
2 Snatch
+
AMRAP 10
30 Double Unders
10 Front Squats 115/80
3 MU or 10 Pull Ups
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
B. Clean &#038; Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
C. Pause FS 1RM (1s); then ME set @90% of C (no pause)
]]></description>
				<content:encoded><![CDATA[General Track
E2MOM for 6 sets
2 Snatch
+
AMRAP 10
30 Double Unders
10 Front Squats 115/80
3 MU or 10 Pull Ups
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
B. Clean &#038; Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
C. Pause FS 1RM (1s); then ME set @90% of C (no pause)
]]></content:encoded>
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		<slash:comments>0</slash:comments>
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