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09.07.2016

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Screen Shot 2016-09-06 at 10.33.08 PMWarm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Clean + Hang Clean
Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean.

1 x Clean + 1 x Hang Clean (5-6 sets)

Notes: Athletes should attempt to increase weight across sets.

Post sets/reps/loads to comments.

Impact/Focus #2: Back Squat 4×5
Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat.

Back Squat 5-5-5-5RM

Notes: Provided form is ideal chase down a PR, freaks.

Post set/reps/loads to comments.

“Sub-Ten”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Slamball (40/20lbs)

Post times to comments.

Samy Daghir

4 thoughts on “09.07.2016”

  1. Clean + Hang Clean: 90# (plus a 95# squat clean)

    Back Squat: 105×5

    Sub-Ten: Cap + 36reps (74 reps completed)/ red banded pull-ups

    Reply

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