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04.11.2014

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DSC_0020Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Squat Clean Thrusters (Barbell)
10 x Hollow Rocks (2ct)
III. Mobility

“Danny Sez”
Complete the following workload in repeating timed intervals until failure.
7 x Burpees (Jump/Clap)
7 x Pull-ups
7 x Thrusters (barbell)

Notes: Each round is against a 1:30 Running Clock; there will be chaos details awaiting those classes that need the infamous ‘Pays to be a winner’ treatment. Scaling will be be focused on adjusting the time of each interval so that athletes are able to benefit from the increase in intensity a guaranteed rest window should universally encourage. I’m honestly surprised I didn’t need to edit that last sentence 40+ times. Bring it freaks. Spoiler Alert? Choose Thruster weights wisely…

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Skill Development: Row (C2) Baseline Test
For time
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00

Notes: Each of the Kcal workloads is individually timed, we will be showing athletes how to set-up their PM3 monitors to accommodate accurate score keeping/data recording while permitting the mind of the athlete to assault each work interval at maximal effort.

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Samy Daghir

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