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07.19.2013

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x KB Swings (24/16kg)
7 x Push -ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 3-3-3+
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 initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Flex Your @ss Chain”
For time
5-4-3-2-1 reps of
Front Squat (70-80 % 1RM)
Muscle Ups

Post scores to comments.

Samy Daghir

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