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07.22.2013

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-3-1+
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% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“River Bound”
Complete as many Rounds/Reps as possible in 15:00 of
10 x Wall-balls (20/14lbs)
10 x Weighted GHD/ABMAT sit-ups (20/14lbs)
Suicide Sprint
15 x Reverse Wallballs (20/14lbs)
Suicide Sprint
3 x Muscle ups
Suicide Sprint

Post scores to comments.

Samy Daghir

6 thoughts on “07.22.2013”

  1. Back Squat 1+
    100 5x, 110 5x, 130 x3, 170 x5, 190 x3, 210 x3
    River Bound
    2R + 10 WB, 10 GHD, 1 Sprint, 15 RWB, 1 Sprint

    Reply

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