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08.14.2013

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Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Press 3-3-3+
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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

Skill Development
25-20-15-10-5 reps of
GHD/Abmat Sit-ups
Back Extensions

Samy Daghir

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