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12.15.2014

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10415651_850528607316_2871288563254164147_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Back Squat was performed on 12.08.2014.

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 65%
5 x 75%
5+ x 85%

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

Post loads to comments.

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Demo HERE)

Samy Daghir

6 thoughts on “12.15.2014”

  1. Back Squat 275×8
    “Annie”
    9:??

    Will check the boards later to post the correct data; much work to be done in the strength dept.

    It is known.

    Reply

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