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IMG_9024Image: Congratulations on earning your Bachelors Degree, Sandhammer!

– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat, working towards a challenging or single repetition record weight.

Front Squat 5-4-3-2-1

Post loads to comments

Impact/Focus #2: Push/Split Jerk
Warm up as needed with 3 sets of 3 reps, increasing in load, before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (80% 1RM)

Notes: Use data referenced from 05.11.2016.

Post loads to comments

“Camping’s In-Tents”
Complete as many rounds/reps as possible in 10:00 of
10 x Power Snatch (75/55lbs)
30 x Double unders

Post rounds/reps completed to comments.

Samy Daghir

3 thoughts on “05.25.2016”

  1. “Front Squat”: 165# but better form and deeper.
    “Split Jerk 3’s”: 115#
    “Camping’s In Tents”: 3 Rounds + 2 @65# & DUs
    Better than I anticipated as DUs are improving.

    Congratulations, Sandhammer! Great photo too.


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