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11.26.2013

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Warm-up Drills
I. Run 400m
II. 5:00 x Turkish Get-ups (alt L/R)
III. Mobility

Impact/Focus: Push/Split Jerk 1RM
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

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“Gravy Boat”
Complete as many rounds/reps as possible in 15:00 of
5 x Overhead Squats (115/75lbs)
10 x Toes-2-Bar
15 x Wallballs (20/14lbs)

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Samy Daghir

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