Friday 04.12.2019

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (WK3)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

10-9-8-7-6-5-4-3-2-1 reps for time of

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Skill Development: An Inversion Clinic
5 sets of 5-10 reps (strict, Kipping, Scaled stinkbugs)
5 Rounds of a technical skill drill worked for 1:00 per round of
– handstand kick-ups
– static wall holds
– shoulder taps
– freestanding static handstand holds
– handstand walking practice

Samy Daghir

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