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01.30.2017

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IMG_0099ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundammentals x 5 reps each
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 (23X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“13.4 X”
Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar

Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps completed to comments.

Skill Development
Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.

Samy Daghir

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