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04.12.2017

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Thank you to the Bedford High School swim team for coming in for a workout Saturday. We look forward to working with you in the future!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Clean
5 x Front Squat
5 x Sotts Press (Clean)
III. Mobility

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans.

Cleans 3-3-3-3-3

Notes: Today’s reps will be touch and go. Athletes should focus on proper barbell cycling and connected reps over weight.

Post loads to comments.

“Iguana Spike”
Complete as many rounds/reps are possible in 10:00 of
21 x kCal Row
15 x GHD Sit-ups
15 x Push-ups

Post rounds/reps completed to comments.

ROMWOD
“Fall In”

Samy Daghir

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