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Tuesday 05.01.2018

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She’s flyin!!!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Clean
5 x Push Jerk
10 x Push-ups
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Athletes should select from the following options based on their current Pull-up level of development.

*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Pull-ups: 5-5-3-3-1-1RM
II. Deadhang Pull-ups: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps

Post loads to comments.

“Avidity”
Complete as many rounds and reps as possible (AMRAP) in 14:00 of

Power Clean x 2,4,6…(185/135lbs)
15 x Push-ups
Row 20kcal

Notes: Round one begins with 2 reps of Power Cleans and each subsequent round climbs by 2 additional repetitions. Weight scaling guidelines are 185, 155, 135lbs for the men and 135, 115, 95lbs for the women. Additional emphasis should be made on ideal Push-up movement positioning and execution. Attention to detail, freaks!

Post scores (rounds and reps/kcal) to comments.

Samy Daghir

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