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05.27.2016

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IMG_2479UPCOMING EVENTS:
– 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. Row 500m
II. 2-3 rounds of
10 x KB Swings
10 x Abmat Sit-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk7)
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.

1-Rep Maximum/Percentage Calculator (Click HERE)
httpt loads to comments.

“Abbatoir V”
Complete 6 rounds (:30 work/:20 rest)
Wallball
Russian Twists (50/35lb DB)
Ring Row

Post scores to comments as total reps per movement.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)

Notes: Psssst… Get aggressive in mobilization and myofascial release/trigger point therapy in preparation for Memorial Day “Murph”.

Samy Daghir

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