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12.07.2015

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FullSizeRender-19Warm-up Drills
I. Coaches Choice
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings
10 x Overhead Squats (Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat.

Overhead Squat 2-2-2-2-2

Post loads to comments.

“Stairway to Heaven”
Complete 3 rounds for time of
20 x KB/DB Snatch (10L/10R)
20 x Weighted Box Step-ups
40 x V-ups

Post times to comments.

Samy Daghir

4 thoughts on “12.07.2015”

  1. SATURDAY:
    *Tire Flips 3 sets x 1:00 Max Reps:
    Medium-large tire @ 12/14/16 reps. Bonus round at 15 reps.
    *Bench Press 5×5 increasing:
    65/75/85/95/105
    *DB Walking Lunges 3x50ft:
    Woof. 50# DB.
    *Deadhang Pull-ups 4×5:
    Ended up doing 3×4. Forearms wicked fried.

    SUNDAY:
    Hike – 2 hours – Nottingcook

    TODAY:
    Active rest day.
    5K @ 75% effort with pooch.
    Ab circuit.
    1 Hour Mob and Active Release.

    Happy Monday! 🙂

    Reply

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