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05.23.2014

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DSC_0214Warm-up Drills
I. Speed Rope x 2:00 (Freestyle)
II. 2 rounds of
:30 x Handstand Hold (Wall)
10 x Burpees
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up with 3 sets x 5 reps before completing the workload below.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes should focus on technique before adding weight. Those interested in learning the Split Jerk are encouraged to focus on the footwork required for this olympic movement. Bar will be taken from either the rack or jerk boxes.

Post loads to comments.

“Rollie Poly”
Complete as many rounds/reps as possible in 14:00 of
1 x Hollow Complex
10 x Strict Dips
12 x Pistols (alternating)

Notes: The hollow complex consists of 10 x Hollow Rocks, rolling to the left on your stomach, then completing 20 x Supermans, rolling back to you back, and completing another 10 x Hollow Rocks. Feet and hands do not touch the ground.

Post rounds/reps completed to comments.

Samy Daghir

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