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02.17.2014

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/35lbs)
7 x Power Clean
7 x Push Press
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1RM

Post loads to comments.

“Kaiser Soza”
For time
Complete in as few sets as possible:
30 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
KB Swings (32/24kg)
L-sit Pull-ups

Post times to comments.

Samy Daghir

4 thoughts on “02.17.2014”

  1. “Back Squat 1RM”: 205 #
    “Keyser Soze” 16:43 Mod – Window Ledge Stink Bugs/24kg
    ( I’ll definitely have to watch the movie again soon!)

    Reply
  2. “Back Squat 1RM”: 208#

    “Kaiser Soza”: 16:03 (24kg/L-sit pull-ups/one abmat HSPU)

    Extra work: Barbell Rows (65×5, 75×5, 85×5, 95×5, 105×5); 5K Row (25:10)

    Reply

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