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11.18.2014

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DSC_0676-2Warm-up Drills
I. Speed Rope 2:00
II. 3 rounds of
7 x KB Swings
7 x Hindu Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

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“Weightless Flutter”
Complete 5 rounds for time of
8 x DB Snatch (50/35)(Each Arm Alt.)
10 x Ab Roll-outs
40 x Double unders

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Samy Daghir

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