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05.13.2016

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Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

Samy Daghir

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