Friday 12.13.2019

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

Impact/Focus: Deadlift Week 4
Against a 15:00 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 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)

Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.

Post scores to comments.

Samy Daghir

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