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06.03.2014

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10390516_10202138070236390_6481746307169899775_nCongratulations to Sean and Kirby for completing a half-Marathon in Newburyport this past weekend.

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45/33lbs)
7 x Hang Cleans
7 x Front Squats
7 x Push Press
III. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.
I. Deficit HSPU’s x 3-3-3-3-3
II. HSPU’s (CFGS) x 5-5-5-5-5
III. Strict ROM HSPU x 4-4-4-4-4
IV. Scaled HSPU’s/Wall Walks x 4-4-4-4-4

Post selection/sets/reps to comments.

“Sprint DT”
Run 200m
3 Rounds of:
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)
Run 200m

Notes: Each round will begin and end with a 200m run. The time stops after the last 200m sprint.

Post times to comments.

Samy Daghir

3 thoughts on “06.03.2014”

  1. “HSPU” : with 2 Ab-mats: Improving
    “Sprint DT”: 12:45
    105# DL & Cleans + 40# DB’s for Press due to wrist

    Reply

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