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12.18.2013

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Warm-up Drills
I. Row 3:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

“Waterborne J.T.”
For Time:
Row 500m
21 x Push Press (115/75lbs)
21 x Ring Dips
21 x Pushups
Row 500m
15 x Push Press (115/75lbs)
15 x Ring Dips
15 x Pushups
Row 500m
9 x Push Press (115/75lbs)
9 x Ring Dips
9 x Pushups

Post scores to comments.

Samy Daghir

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