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07.06.2015

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11705106_905454716167195_1483258900880134310_nWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Wallballs (20/14)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

4 x 80%
3 x 85%
1 x 90%
1 x 92%

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“Chumsicle”
Complete 3 rounds for time of
Run 400m
25 x Wallball (20/14)
15 x Burpees (6″ Target)

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Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

Samy Daghir

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