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05.29.2014

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DSC_0287Warm-up Drills
I. Run 400m
I. 6:00 Dynamic Mobility
25ft x Crab Walk
25ft x Inchworms
25ft x Spider Walks
25ft x Lateral Lunges
10 x Scorpion/Cobra Stretch (5L/5R)

Impact/Focus: Push Press
The following workload is based off of 5RM from 05.08.2014. Warm up as needed.

5 x 70%
5 x 80%
3×5 x 90%

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Recover and support your fellow athletes. Starting 5:00 from last athlete to complete “Bruised”

“Have a Seat”
3 rounds of
:30 x Wall Sit (Medicine Ball on Legs)
1:00 x Max Reps Wallballs (20/14lbs)

Post total reps completed to comments.

Samy Daghir

2 thoughts on “05.29.2014”

  1. “Push Press”: 45# Dumbells x 5 (aching wrist)
    “Bruised?”:9:42 (45# DB’s Hang Power Cleans)
    ” Have a Seat” : 50 Wall balls

    Reply

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