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02.04.2013

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Warm-up Drills
I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Back Squat or Front Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat or Front Squat 1RM. The following strength cycle will follow the Wendler protocol for the Back Squat and the Max Effort Black Box protocol for the Front Squat.

Back Squat 1-1-1-1-1RM
or
Front Squat 1-1-1-1-1RM

Post loads/sets/reps to comments.

“Sorry John II”
Complete for time
Row 250m
15 x Burpee Jumping Pull-ups
15 x American KB Swings (32/24kg)
Row 250m
12 x Burpee Jumping Pull-ups
12 x American KB Swings (32/24kg)
Row 250m
9 x Burpee Jumping Pull-ups
9 x American KB Swings (32/24kg)

Post results to comments.

Samy Daghir

20 thoughts on “02.04.2013”

  1. 225# back squat no pr for me. I didn’t warm up enough, was tapped out after 7min.

    Sorry John II
    12:18
    Burpee jump touch + ring row, half way to american swings, lol

    Reply
  2. 225# back squat no pr for me. I didn’t warm up enough, was tapped out after 7min.

    Sorry John II
    12:18
    Burpee jump touch + ring row, half way to american swings, lol

    Reply

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