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01.20.2017

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img_3860-2-1Congratulations to our January On-Ramp athletes Praveen, Luke, Willem, and Carl!

Warm-up Drills
I. Row 2 minutes
or Indoor Run 8-10 laps
(include 10-25ft intervals of hs walking at will)
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Glee”
4 Rounds for time of
7 x Muscle-ups
15 x Russian KB Swings (32/24kg)
30 x Walking Lunges (bodyweight)

Post scores to comments.

Skill Development
**See whiteboard options

Samy Daghir

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