Thursday 09.05.2019

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

Impact/Focus: Back Squat Tempo Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :90 for six rounds.

Back Squat 2-2-2-2-2-2 (22×1) Tempo)

Notes: Today is a position and movement development emphasis before we begin a linear strength timeline for the squat movement. Select from 60, 70, or 80% of a 1RM and work through the six rounds every :90 seconds for quality and tempo. For a detailed explanation of what the number for today’s tempo back squats means please click HERE.
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“Power Ischemia”
12:00 amrap of
9 x Power Snatch (95/65lbs)
12 x Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups

Notes: Rx+ weight increases or heigh increases on Box Jumps should coincide with an unbroken capacity per round. Get some, freaks.

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Samy Daghir

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