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Wednesday 01.29.2019

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ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm.
Tell your friends!

Warm-up Drills
I. Row 3 Minutes
II. 3 Rounds of
7 x Med Ball Cleans
7 x Push-ups
III. Mobility

”Deception Tactics”
Complete the following for time

5 Rounds of
10 x Ring Dips
10 x Devil Press (45/25lbs)

5 Rounds of
10 x Thrusters (75/55lbs)
10 x Box Jumps (24/20”)

Notes: Use bumper plates for the Devil’s Press (ie. Burpee Pick-ups), the repetition begins standing over the bumper plate, the athlete executes a burpee with hands supported on the weight plate for the pushup. When returning to the standing position the bumper plate from the ground to hip and subsequently overhead to arms fully extended. Athletes may utilize either a snatch style or a pull-push ‘clean’ style method to hoist the weight overhead at the end ROM (range of motion) for each repetition. Scaling for Ring Dips will be 1:1 for subbing in box/bench dips or static dips (use of bands is only for static dip progressions, not ring work). Scale load and heigh accordingly for the Thrusters and Box Jumps, respectively.
By all means, get some, freaks.

Post scores to comments.

Skill Development
4 Rounds of
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes or matadors today (dumbbells may work for those who’s levers facilitate their utility), keep a strict adherence to the standards of this hold.

Post training to comments.

Samy Daghir

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