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06.06.2016

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IMG_9941Image: Congratulations on your Spartan Race victory, Doc John!

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk9)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Kuriosity Kills”
21-15-9 for time of
Row (kcal)
Overhead Squat (95/65lbs)
Burpees

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. 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.

Samy Daghir

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