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05.20.2013

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Strict Press (45/30lbs)
5 x Squat Jumps (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thruster (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
III. Mobility

Impact/Focus: PP/PJ/SJ Optional
I. Push Press x 5-4-3-2-1RM
II. Push/Split Jerk x 2-2-2-2-2RM
III. Push/Split Jerk x 2-1-1-1-1RM

Post sets/reps/loads to comments.

“Cou”
For time
Run 800m
7-6-5-4-3-2-1 reps of
Squat Clean (165/110lbs)
Burpees
Run 800m

Post scores to comments.

Skill Development
50 x Ring Rows (strict)
Then…
Against a 6:00 Running Clock
6 x Hollow Rocks (2ct)
:10+ Static Hold L-sits (Paralettes/Rings)

Samy Daghir

9 thoughts on “05.20.2013”

  1. Dynamic/Overhead Lifts:
    Push Press – 1RM @ 135# (3 completes) – new PR

    “Cou” = 27:37
    Option I … 115# squat cleans

    Days like today I am disappointed in myself…

    Reply

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