Friday 07.19.2019

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Warm-up Drills
I. Run 400m
II. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Power Clean EMOTM x 8
Warm-up as needed before working through the following sets and reps every minute on the minute of 1 x Power Clean, athletes should begin at a working weight of 65-75% of a 1 rep maximum.

8 Rounds, every minute on the minute of
1 x Power Clean (Climb as able, cap at 85%)

Post scores to comments.

“Beastly Burdens”
Complete for time versus a 14:00 time cap
10-9-8-7-6-5-4-3-2-1 of
Handstand Push-ups
Tire Flips
Tire Bounds (=ie; ‘Double-Jump’)

Notes: Scaling and movement points of performance will be covered during the whiteboard brief.
Rep Scheme for scaling example; 7-6-5-4-3-2-1 reps per movement.

Post scores to comments.

Skill Development (time permitting)
A. “Midline Conditioning”
5 Rounds of
10 x GHD/Weighted GHD Sit-ups
:10 x L-sit
10 x Hollow Rocks


B. “Pistol Practice”
Complete the following for 4-6:00 as an EMOTM of Pistols, removing the higher end volumes to scale as necessary. Even working through controlled negatives would be highly advisable for personal benefit if time is permitting today. Athletes may take rest between rounds as needed if fatigue is persistent post METCON WOD above.

0:00-1:00: 1L+1R x Pistols
1:00-2:00: 2L+2R x Pistols
2:00-3:00: 3L+3R x Pistols
3:00-4:00: 4L+4R x Pistols
4:00-5:00: 5L+5R x Pistols
5:00-6:00: 6L+6R x Pistols

Post scores to comments.

Samy Daghir

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