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12.11.2013

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Warm-up Drills
I. Row 2:00
II. 5:00 Dynamic Warm-up
Crab Walk
Inchworms
Bear Crawl
Walking Lunges w/ Twist
Leg Swings
III. Mobility

Impact/Focus: Deadlift 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)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Northern Pass”
21-15-9 reps for time
Power Cleans (135/95lbs)
Box Jumps (30/24”)
Row (kcal)

Post times to comments.

Samy Daghir

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