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10.31.2014

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WEAR YOUR COSTUMES TODAY!

Halloween Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes!

Warm-up Drills
I. Row 500m
II. 5:00 Animal Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Zombie Circus: Halloween Edition”
Step right up for Halloween fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Samy Daghir

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