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02.04.2015

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DSC_0492No you’re not seeing double. Due to the cancelled classes Monday, today will be the same workout for those that did not attend class. For those that completed Monday’s workout, there will be different options on the whiteboard for you to complete.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus #1: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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

Post sets/reps/loads to comments.

“XLIX Take II”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)

Post times to comments.

Impact/Focus #2: Barbell Row
Warm up as needed (3 sets x 5 reps) before completing the following workload. Weights may increase as long as full ROM is achieved.

Barbell Row 5-5-5-5-5

Post loads to comments.

Samy Daghir

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