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Friday 09.13.2019

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

Impact/Focus: Deadlift 3 Rep Intervals
Warm-up to a working weight of 85-100% of last weeks best Deadlift set of three reps before working through the following.

Every 2:00 x 6 Rounds of
3 reps x Deadlift (all sets @ same weight)

Post scores to comments.

“Thirteen Minutes”
Complete as many rounds and reps as possible in 8:00 of
3-6-9 (ascending x 3’s)…
Pull-ups
20ft x Walking Overhead Lunges (75/55lbs)

3-6-9 (ascending x 3’s)…
Slamball (40/30,20/12lbs)
20ft x Walking Overhead Lunges (75/55lbs)

– Rest 2:00 –

Complete as many rounds and reps as possible in 5:00 of
3-6-9 (ascending x 3’s)…
Toes-to-Bar
Slamball (40/30,20/12lbs)

Post scores for each AMRAP separately to comments.

Skill Development
A. Mobility Assignments
B. Box Squat Pistol Negatives
C. Combination Set of Back + Hip & Back Extensions
D. Ring Support

Samy Daghir

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