Thursday 03.07.2019

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Warm-up Drills
I. Spikeball
II. Complete the following for quality
– 2 Rounds –
5 x Pull-ups/Ring Rows
10 x Air Squat (wall/bench drill)
– 2 Rounds –
5 x Rack Jerk*
5 x Snatch Balance*
5 x Overhead Squat*
III. Mobility

Notes: *PVC first, barbells with discretion.

Impact/Focus: Overhead Squat EMOTM 10
Warm up as needed for the following 10:00 Every minute on the minute workload of 3 x Overhead Squat.

Every minute on the minute for 10 Rounds:
3 x Overhead Squat*

*Select weights from the following options, once the EMOTM begins all rounds should attempt to be completed with the same working weight.

75/55 lbs
95/75 lbs
115/85 lbs
135/95 lbs
155/115 lbs
185/135 lbs
205/145 lbs

L3 (Rx+): Increase repetitions by 2 for each round after the first.
L2 (Rx): Sets of 3 reps, every minute on the minute.
L1 (scaled): Modified weights, adjusted rep schemes, and/or substituted Squat movement.

– Overhead Squat sets will be from the rack today, the rack jerk method from behind the neck and/or snatch balance may be used to position the weight for the commencement of each set. These techniques/movements are incorporated into the Warm-up Drills today for practicing of safe, functional, and practical points of performance.

– If completing the assigned workload within the minute becomes unsustainable via bailed attempt, etc) and a fail round occurs then the athlete should rest the following round before re-attempting to complete the remaining minute intervals.

Post scores to comments.

“Argentate Lobo”
For time (vs 12:00 time cap)
10,9,8,7,6,5,4,3,2,1 reps of
Thrusters (75/65lbs)

L3 (Rx+): Thruster weight @ 95/65lbs, chest-to-bar range of motion for Pull-ups. All sets/reps must be completed unbroken in order to proceed through the WOD. Strict, Gymnastics Kip, Butterfly methods are all viable.
L2 (Rx):Thruster weight @ 75/55lbs, Chin-over-bar range of motion for Pull-ups. Strict, Gymnastics Kip, Butterfly methods are all viable.
L1 (scaled): Thruster loads may be scaled as necessary based on individual movement capacity. Ring Rows or Scaled Banded Pull-ups (ie only utilizing the overhead banded assistance method which uses the pull-up bar as the band’s anchor to the rig) may both be scaling options depending on the more potent method for each athlete’s development of Pull-up progression proficiency and strength.

Post scores to comments.

Samy Daghir

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