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09.18.2014

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DSC_0734Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

Complete the following cycle 7 times each round:
1 x Power Clean
1 x Front Squat
1 x Push-Press (into back rack)
1 x Back Squat
1 x Push Press (into front rack)

Notes: For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Releasing the bar prior to completing 7 cycles of the movements is an incomplete complex. Gradually increase the load after each round.

Post sets/reps/loads to comments.

“MedBall Medley”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings (32/24)
10 x Slamballs (40/20)
Rest 2:00
Complete 5 rounds for time of
10 x Medicine Ball Cleans (40/20)
10 x Ring Dips

Post rounds/reps complete to comments.

Samy Daghir

6 thoughts on “09.18.2014”

  1. worked up to 100# Bear Complex for one 7 cycle round, second round incomplete.

    * 4rds (1 round w/32Kg, 3 with 24Kg)
    * 5 rds in 10:30-ish Rx

    Reply
  2. worked up to 100# Bear Complex for one 7 cycle round, second round incomplete.

    * 4rds (1 round w/32Kg, 3 with 24Kg)
    * 5 rds in 10:30-ish Rx

    Reply

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