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04.22.2014

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viewerWarm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility

Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.

Impact/Focus: Back Squat 5-5-5+
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%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips

Post scores to comments.

Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.

What?

Mash.

Samy Daghir

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