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07.24.2013

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Push/Split Jerk
Prepare as necessary before aggressively seeking a new 1RM Push/Split Jerk.
Warm-up Sets: 3 x 40%, 2 x 50%, 2 x 60%
Push/Split Jerk: 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Phelociraptor”
For time
21-15-9 reps for time of
KB Push Jerk (32/24kg)
Box Jumps (24/20’’)
Ring Dips

Post scores to comments.

Skill Development
Work through 1-2 of the following options
I. 5-3-7-3-5 x L-sit Chin-ups
II. 8-8-8-8 x Toes-2-Bar/K2E’s
III. 3 sets of >:10 x L-sit

Samy Daghir

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