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10.02.2014

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1Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up as needed before completing the following workload.

Clean & Jerk 1-1-1-1-1

Notes: Athletes will be focusing on technique before increasing weights. This is not a 1RM attempt unless you are feeling good and have shown movement efficiency.

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“Critical Suck”
3 rounds for time of
100ft x Walking Lunges (24/16kg)
30 x GHD/Abmat Sit-ups
10 x Turkish Get-ups (5L/5R, 24/16)

Notes: You can thank Staci for inspiring today’s workout name. Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat… This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common ‘knee slide’ issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be.

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Samy Daghir

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