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02.11.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
5 x Deadhang Pull-ups
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Back/Front Squat
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 65%
5 x 75%
5+ x 85%

Notes: Optional Front Squat working sets x 5-5-5-5-5.

Post sets/reps/loads to comments.

“The Embassy Sweets”
For time
Row 50kcal
9 x Box Jumps (24/20”)
9 x Push Press/Jerk (50/35lbs)
Row 35kcal
15 x Box Jumps (24/20”)
15 x DB Front Squat (50/35lbs)
Row 20kcal
21 x Box Jumps (24/20”)
21 x Thrusters (50/35lbs)

Post scores to comments.

Samy Daghir

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