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02.24.2017

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IMG_0514Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges

Impact/Focus: Deadlift 5-5-5 (Wk7)
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 55% (warm-up)
5 x 70% (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.

“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)

Post rounds/reps completed to comments.

Samy Daghir

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