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12.09.2016

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img_3017Warm-up Drills
I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat (Week 11)
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 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

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

Post scores to comments.

“Salad Fingers”
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.

1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)

Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.

Skill Development
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
Handstand Skill
L-sit x :20 to :30 seconds

Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).

Samy Daghir

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