Monday 04.15.2019

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Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Pull-ups or Ring Row
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

“Fran”
Complete 21-15-9 reps for time of

Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Rowing Recovery & Conditioning
Complete the following at recovery pace or maximum effort based on what each athlete has in the tank after ‘recovering’ from the Fran Benchmark above.

Row 2000m via (:30 work pace x :30 rest)

Notes: There is a 10:00 time cap on this conditioning and recovery interval training effort. If possible keep moving at a recovery pace during rest intervals

Post intervals to complete distance and total time to comments.

Skill Development
(Time Permitting)

A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold

C. Select from 40 to 75 reps x GHD/Abmat Sit-ups
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.

Samy Daghir

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