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Friday 12.07.2018

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Coach Ashley is competing in the American Open this weekend in Milkwaukee!
GET SOME, FROCKLES!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift
7 x Floor Press
7 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 4 x 3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3

Notes: Climb in weight as able provided form and technique retain integrity.

Post loads to comments.

“Sierra West”
4 Rounds of the following; complete as many repetitions as possible in each work interval.

:45 x Bench Press (135/95lbs)
:15 x Rest/Transition
:45 x Abmat Sit-ups
:15 x Rest/Transition
:45 x Thrusters (45/35lbs)
:15 x Rest/Transition

Post scores as totals per movement to comments.

Samy Daghir

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