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01.28.2013

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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
III. Mobility

Impact/Focus: HSPU EMOTM
Every minute on the minute for 10 Minutes execute the most challenging Handstand Push-up standard possible. Athletes looking to compete in the games are encouraged to work kipping into the mix provided strict movement workloads have been completed.

“Pacifists Gone Sterile”
Complete 3 Rounds for total points by executing as many repetitions/producing maximum wattage (Rower). Rest 1:00 between each round.
1:00 x Average Power Output (Wattage)
1:00 x Bench Press (1xBW)
1:00 x American KB Swings (32/24kg)
1:00 x Front Squat (1xBW)
1:00 x Power Clean (1xBW)
1:00 x Rest

Post scores to comments.

Samy Daghir

2 thoughts on “01.28.2013”

  1. Pacifists Gone Sterile
    Rows Average Power Output – 360, 300, 295
    Bench Press – 18, 11, 8
    Russian KB Swings 38, 22, 21
    Front Squat – 5, 5, 5
    Power Clean – 4, 6, 5
    1,103

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