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09.16.2013

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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
Select one of the following Back Squat programs and work through the first day of sets/reps respectively:

I. Back Squat Cycle Week 1/Day 1
10 x 60%
8 x 70%
6 x 75%
4 x 80%

II. Back Squat 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Have Fun”
Against a 15:00 Running Clock complete the following
Run 800m
In the time remaining complete AMRAP of
5 x Handstand Push-ups
12 x KB Swings (32/24kg)

Post scores to comments.

Samy Daghir

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