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11173314_869709503075050_3747657878547033211_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Grape Vine
Pike Walk
II. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Power Clean 1-1-1-1-1

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Impact/Focus #2: Push Jerk
After movement review/warm-up complete the following workload.

Push Jerk 3-3-3-3-3 (:03 pause in “Dip” position)

Notes: During today’s push jerk the pause is ensuring the athlete is in the proper vertical position before completing the rep. Quality is the main focus today.

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Impact/Focus #3: Bench Press
Warm up with 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

Notes: New athletes will have a movement/points of performance review before completing 5 sets x 5 reps.

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Samy Daghir

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