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09.12.2013

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Warm-up Drills
I. Tabata Speed Rope
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: Weighted Dips & BW Rep Test
Warm-up as necessary before working through the following sets of Weighted Dips & follow on Static Dip Bodyweight rep test

Weighted Static Dips 1-1-1-1-1
Rest 2:00
Max Reps x Static Dips (Bodyweight)

Notes: Use band progressions as necessary. Those that aren’t ready for weighted static dips will work through two rounds of 5-4-3-2-1 reps of their current band assisted dips with strict form/execution. Rest as needed between efforts; for scaling purposes 30 reps of strict form, no kipping dips are what we consider the priority today.

Post scores to comments.

“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Notes: Scale GHD sit-ups to Anchored Abmat Sit-ups as necessary (Dumbbells or a partner to secure feet). Those with infrequent Double-unders should be subbing in 2x Attempts (hit or miss), those still working on their first Double-unders may substitute 4 x Single-unders where today’s emphasis lies in staying in contact with the ground for as little time as possible during each revolution/jump with the rope. Max turnover/revolutions = coordination gains = transference into Double-under ability.

Post scores to comments.

Samy Daghir

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