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Wednesday 08.21.2019

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Warm-up Drills
I. Row 500m
II. Coach’s Choice
(Foam Rolling Drills)
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to the first working set weight.
Athletes will have 5 attempts to move a maximum load for 10-8-6-4-2 reps/steps respectively (back rack).

5 rounds
10-8-6-4-2 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

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“Icarusian”
Complete the following in as few Tabata intevals as possible
(:20 seconds of maximal effort work x :10 seconds of rest)
Row 1000m

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Push-ups

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Hang Power Clean (95/65lbs)

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Double-unders

Notes: Score today are rounds to complete 1000m Rowing/total reps Push-ups, Total reps Hang Power Cleans, Total reps Double-unders/Single-unders.

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Samy Daghir

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