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05.11.2017

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IMG_0971Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 1-1-1-1-1 (90% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.

Post scores to comments.

“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)

Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.

Post rounds/reps completed to comments.

Skill Development
– Slay GOATS
– Mobilize

Samy Daghir

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