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Friday 08.09.2019

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Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Push Press EMOTM ‘Waves’
Warm up as needed before completing the following workload for Push Press every :75 for 9 rounds.

Push Press 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief. Points of performance today will be transitioning applicable strength and technique from the Press work done recently to the Push Press movement as well as the ability to re-rack into multiple rep sets. Breathing and position timing will be reinforced prior to the EMOTM. Bring the lumber, freaks.

Post scores to comments.

“Doublet”
Complete the following for time

5 Rounds of
10 x Toes-2-Bar
10 x American KB Swings (32/24kg)

Rest 1:30

5 Rounds of
10 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)

Notes: Scaling and movement point of performance priorities will be covered during the whiteboard brief. Scoring time includes the rest time.

Post scores to comments.

Samy Daghir

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