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01.29.2013

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Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

Impact/Focus: Back Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Back Squats. On the first minute perform one Back Squat, on the second perform two Back Squats, on the third minute perform three Back Squats… Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.

Notes: Back Squats today are at 135/95lbs respectively; scale loads as needed.

Post scores to comments.

“Mini-Sail”
For time:
25 x Walking Lunges
25 x Pull-ups
25 x Ring Dips
25 x Toes-2-Bar
25 x Sumo Deadlift High-Pull (65/45lbs)
25 x Slammies (40/20lbs)
25 x GHD Sit-ups
25 x Thrusters (65/45lbs)

Post times to comments.

Samy Daghir

15 thoughts on “01.29.2013”

  1. Yoke Back Squat 145#
    6 R completed, failed on last rep of 7th round, had to eject.

    Mini-Sail
    18:35 completed 10 thrusters, forced to DNF. Sharp shoulder pain resulted in the stop. Rolled it out with a lacrosse ball afterwards and it appears to be ok.

    Reply
  2. Yoke Back Squat 145#
    6 R completed, failed on last rep of 7th round, had to eject.

    Mini-Sail
    18:35 completed 10 thrusters, forced to DNF. Sharp shoulder pain resulted in the stop. Rolled it out with a lacrosse ball afterwards and it appears to be ok.

    Reply

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