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05.20.2014

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DSC_0058Warm-up Drills
I. Run 800m
II. 3 rounds of
8 x Sumo Deadlift High Pulls (24/16kg)
8 x KB Swings
8 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm up as needed before completing 2 x Power Cleans every minute on the minute for 8:00. Athletes should be aiming to use 80% of their Power Clean 1RM for weight.

EMOTM x 8
2 x Power Clean (80% 1RM)

Post loads to comments.

“Tabata Haven”
Tabata x Pull-ups
Rest 1 minute
Tabata x ‘American’ KB Swings (32/24)
Rest 1 minute
Tabata x Shoulder-2-Overhead (95/65)
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by total meters.

Post individual movement scores and totals to comments.

Samy Daghir

4 thoughts on “05.20.2014”

  1. “Power Clean EMOTM”
    125# x 2

    “Tabata Haven”
    7 pull-ups / 8 KB swings @ 24kg / 6 S2OH @ 65# / 10 sit-ups @ 14# med ball

    Reply

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