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11.22.2016

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img_2599ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility

Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.

Hang Power Clean 3-3-3-3-3

Post loads to comments.

“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders 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)

Samy Daghir

5 thoughts on “11.22.2016”

  1. “Hang Power Clean 3’s”: 135 x 2 (fail on # 3)
    “Plymouth Rock”: 21:35 Rx

    Happy Thanksgiving, everyone. See you next week.

    Reply
  2. “Hang Power Clean 3’s”: 135 x 2 (fail on # 3)
    “Plymouth Rock”: 21:35 Rx

    Happy Thanksgiving, everyone. See you next week.

    Reply

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