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03.09.2016

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12321599_1021694021209930_8294619813951027539_nWarm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: TGU/Ring Dip Ladder EOMOTM
Against 12:00 clock, every 2:00 complete the following workload.

2 x Turkish Get-ups (1L/1R)
6-9-12-15-18-21 x Ring Dips

Notes: Every 2:00 athletes will attempt to complete the assigned reps for ring dips following their 2 turkish get-ups.

Impact/Focus #2: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “03.09.2016”

  1. “TGU/Ring Dip Ascension Ladder”: Check.
    “Back Squat 3-3-3+”: 160# x 8
    Met-Con:
    50WB + Run 200m
    35 WB + Run 200m
    20 WB + Run 200m
    11:53

    Reply

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