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06.23.2017

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Congratulations to Patrick, Dan, Jessica, and Sam on graduating the June On-Ramp Course; Welcome to the community!

ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1RM

Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words ‘One Rep Max’ does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks!

Post loads to comments.

“Hydro”
4 Rounds for time of
Row 250m
7 x Thrusters (135/95lbs)

Post scores to comments.

Skill Development
I. Spikeball Skills…
II. Mobilize
III. Slay Goats

Samy Daghir

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