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Monday 09.16.2019

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Tim, Whitney, and Greg slaying some Muscle-up Training.

Warm-up Drills
I. Run 400m or Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
IV. Power Clean Drills & Barbell Warm-up

Impact/Focus: Full Clean & Dubs Intervals
Warm-up as needed before working through the following sets and reps every 2 minutes on the 2 minutes of: 3 x Clean + 40 x Double-unders.

7 Rounds, every 2 minutes on the 2 minutes of
3 x Full Clean (touch and go reps)
40 x Double-unders
** :30 rest between rounds

Notes:
– Single-unders x 60 reps per round for today’s training.
– Athletes should begin at a working weight of 50-60% of a 1 rep maximum or follow a similar path as the weight selected from last Tuesday’s training; Climbing weight each round by 5-10lbs as able. Athlete’s working proficiency in the Full Clean movement which passes through a Squat in the receiving position may work across each round at the same weight provided it represents a challenging but learning potentiating appropriate load.

Post scores to comments.

“G-Mornin”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Toes-to-Bar
Devil’s Press (50/35lbs)

Notes: Scaling for Toes-to-bar will be 1:1. Devil’s press weight will be scaled today to accommodate athlete’s progressing in their dumbbell movements with strength and control in execution. This movement is a Burpee with a DB Swing/DB Snatch at the top of the rep to complete the movement with arm locked out overhead with the weight. Bring the lumber, freaks.

Post scores to comments.

Skill Development
A. 5 sets of 3 reps x Pull-ups (w/:02 second negative)
B. 50 x Hollow Rocks
C. 1:00 x L-sit or Ring Support in as few sets as possible
D. Spikeballlllllll!!!!!!!!

Samy Daghir

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