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10.21.2013

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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
Continue with your current squat program
I. Back Squat
6 x 70%
6 x 80%
3 x 90%
2 x 95%

II. Wendler 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)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Radio Flyer”
Complete as many rounds/reps as possible in 12:00 of
6 x Handstand Push-ups
9 x Power Snatches (95/65)
12 x Pull-ups

Post rounds/reps to comments.

Samy Daghir

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