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10.23.2013

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Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Deadlifts (45/30lbs)
5 x Cleans (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility

Impact/Focus: Press 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.

“Elizabeth Gets Jumpy”
21-15-9 reps for time
Cleans (135/95lbs)
Ring Dips
Box Jumps (30/24”)

Post scores to comments.

Samy Daghir

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