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03.03.2014

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Warm-up Drills
I. Row 50kcal
II. 12-9-6 reps each of
Barbell Row (45/30lbs)
Front Squat (45/30lbs)
Goodmornings/SLDL (45/30lbs)
Push Press (45/30lbs)
Hollow Rocks (2Ct)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“It’s Bac’n”
Complete as many rounds/reps as possible in 12:00 of
2 x Muscle-ups
12 x DB Thrusters (50/35lbs)
10 x 1-arm DB Snatch (50/35lbs)

Notes: DB Thrusters are with both arms. 10 x 1-arm DB Snatch = 5 reps right arm and 5 reps left arm.

Post scores to comments.

Skill Development
Mobility in anticipation of the heavy Olympic Lift optional for the Impact/Focus tomorrow.

Samy Daghir

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