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09.24.2014

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mmexport1411167170345Congratulations to the new Mr. and Mrs. Bai Chen!

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m

Post rounds/reps to comments.

Samy Daghir

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