Wednesday 11.27.2019

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**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break


Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 3 sets @ 5 reps each (75%5RM)

– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Friday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

”Team Turkey Shoot 2019”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Have a Safe and Happy Thanksgiving everyone!


Samy Daghir

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