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12.26.2014

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IMG_3231Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility

Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups

Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.

Post rounds/reps completed to comments.

Samy Daghir

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