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09.23.2013

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.

I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%

II. Back Squat 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Death and Taxes”
Complete the following for time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Post time to comments.

Samy Daghir

7 thoughts on “09.23.2013”

  1. Back Squat 3-3-3: 160 x 3
    “Death and Taxes” : For Time
    12-11-10-9-8-7-6-5-4-3-2-1 reps of
    Wallball (20 lbs): Pull-ups
    DU Tax = # minutes x 10
    15:44 incl 240 SU’s

    Reply

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