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07.12.2013

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Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP
5 x Deadhang Pull-ups
7 x Push-ups (CFGS)
9 x Slamballs (40/20lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Abattoir III”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x Sumo-Deadlift High Pull (95/65lbs)
Tabata x Front Squat (95/65lbs)
Tabata x Push Press (95/65lbs)
Tabata x Thrusters (95/65lbs)

Post scores to comments.

Samy Daghir

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