Thursday 09.12.2018

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

Impact/Focus: Back Squat
Warm up as needed (2 sets x 5 reps) before completing the following workload for Back Squat. There will be a 15:00 Running clock as a time cap for the two warm-up + five working sets.

Back Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a 1RM test for back squat but rather an attempt at a heavy single utilizing positioning we’ve been reinforcing. One example of guidance for today would be to keep all weights for back squat capped at 85%. Get some, freaks.

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40 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
20 x Ring/Push-ups
20 x GHD/Abmat Sit-ups
30 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
15 x Ring/Push-ups
15 x GHD/Abmat Sit-ups
20 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
10 x Ring/Push-ups
10 x GHD/Abmat Sit-ups
10 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
5 x Ring/Push-ups
5 x GHD/Abmat Sit-ups

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Samy Daghir

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