Friday 08.11.2017

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Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:20 Plank Hold
10 x Hindu Push-ups
10 x Suitcase Deadlift (2 KB, 24/16)
III. Mobility

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

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Jack in the Box”
Complete as many rounds/reps as possible in 12:00 of
Run 400m***
8 x Box Jumps (24/20)
12 x Push-ups
18 x GHD Sit-ups

Rx+ = Ring Push-ups

***Notes: The 400m run is non-repeating and is only completed once at the start of the workout. The box jumps, push-ups, and sit-ups are done for as many rounds/reps as possible.

Post rounds/reps completed to comments.


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