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09.03.2013

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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 Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Front Squat x 1-1-1-1-1

Post loads to comments.

“Mah Duex”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings
10 x Ring Dips
20 x Slamball or Hammer Strikes

Post scores to comments.

Samy Daghir

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