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02.10.2014

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Modify to Snatch Grip/Deficit Deadlifts based on the movements selected to train the past two Mondays. Athletes newer to the movement or coming into the Wendler cycle without 1RM, 3RM, or 5RM data will be working through 3-5 sets of 3-5 reps to establish a submaximal baseline of strength.

Post sets/reps to comments.

“Manic Monday”
I. Complete for time against a 17:00 Running Clock
30 x Thrusters (75/45lbs)
30 x C2B Pull-ups
30 x Thrusters (95/65lbs)
20 x C2B Pull-ups
30 x Thrusters (115/85lbs)
10 x CTB Pull-ups
30 x Thrusters (135/105lbs)

Notes: Scale loads/movements as needed. Thanks Danny-Pat, this should go over real well with the Paleo Hangry Mob. Who needs PSDs…

Post scores to comments.

Skill Development
Choose from the following and complete using as few sets as possible
I. :90 L-sit
II. :60 x Mixed Sit
III. :60 x Tuck Sit

Samy Daghir

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