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09.30.2013

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Air Squat (wall)
III. Individual Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Squat Cycle Week 3/Day 1
8 x 65%
8 x 70%
6 x 80%
6 x 85%

II. Back Squat 5/3/1+
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 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Bon Voyajez”
For time
Row 500m
Then…
10-9-8-7-5-4-3-2-1 reps of
Hang Power Clean (135/95lbs)
Ring Dips
Then…
Row 500m

Post scores to comments.

Samy Daghir

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