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Friday 05.10.2019

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Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift 5 x 5 (WK7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your week 5 or 6 weight or add 5-15lbs as we have each training session prior to the deload week’s training assignment.

Post scores to comments.

“Alabama”
7 Rounds for time of
10 x Box Jumps (24/20”)
15 x Wallball (20/14lbs)

Notes: Pays to be a winner rules in effect if able to hold :90 per round for seven consecutive rounds… proceed to 10 rounds if under the 12 minute cap.

Post score to comments.

Samy Daghir

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