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01.22.2013

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

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Stop Resisting”
Complete 21-15-9 reps/kcal for time of
Row (kcal)
Burpee w/ Straight-Arms & Jump+Touch (Rig)
Thrusters (95/65lbs)
Ring Push-ups
Box Jumps (24/20”)

Post times to comments.

Skill Development
Individual Skill Training or Mobility/Flexibility/Pre-hab/Recovery efforts.
Rest up for Tomorrow.

Samy Daghir

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