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04.20.2017

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“Smiley” Mike Justason finishing fifth out of ‘about 1000 competitors from all divisions’ during this past weekend’s Tough Ruck 26.2 mile marathon. Ruckers wore rucks weighing an average of 30-55lbs; the packs were carried while being adorned with the names of fallen service men and women, firefighters, police, and emergency personnel.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Max Effort Cleans
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Clean x 5-3-3-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks.

Post scores to comments.

“Beauty & The Beast”
3 Rounds for time of
7 x Bar Muscle-ups
25 x Thrusters (75/55lbs)

Post times to comments.

Skill Development: MOBWOD or ROMWOD
Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well.
Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

6 thoughts on “04.20.2017”

  1. “Clean x 5-5-5-1-1-1”: 155# which could, possibly, be a PR.
    “Beauty & The Beast”: 16:06 (Jumping BMUs)/65#

    So long for a while……

    Reply

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