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01.15.2013

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Warm-up Drills
I. Run 400m
II. 2 rounds
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1

Post loads to comments.

“Olynastics”
For time
Run 200m
12 x Power Clean (165/110lbs)
12 x Handstand Push-ups
Run 200m
9 x Power Clean (165/110lbs)
9 x Handstand Push-ups
Run 200m
6 x Power Clean (165/110lbs)
6 x Handstand Push-ups

Notes: Scale movements/loads as necessary.

Post scores to comments.

Skill Development
6-8 Sets of :05-:15 of L-sit holds (or variations/scaled movements)

Samy Daghir

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