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Thank you to all our athletes who participated in our first in-house competition this past weekend. We saw many people crush their PR’s and gain exposure in their first competition setting.
There will be more to come!

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadhang Pull-ups
7 x KB Swings (24/16kg)
12 x Air Squats (wall)
III. Mobility

Impact/Focus: Back Squat 5-5-5-5-5
Warm up as necessary to complete the work load. Increase weights each set.

Back Squat x 5-5-5-5-5

Note: Hold at the bottom of the squat for a 2 count.

Post sets/reps/loads to comments.

“Diane’s Ugly Sister”
21-15-9 reps for time of
Deadlift (225/155lbs)
Handstand Push ups

Post scores to comments.

Samy Daghir

5 thoughts on “06.24.2013”

  1. Thank you to all the coaches and volunteers who helped to put on a fantastic event this weekend!

    Diane’s Ugly Sister
    185# Sumo Deadlift, stink bugs, lying leg raise

  2. “Back Squat”

    6 x 6 250# across

    “Diane’s Ugly Sister” (06.24.2013)

    13:08 1 Abmat for HSPU because of wrist injury.


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