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Wednesday 01.01.2020

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HAPPY NEW YEAR, CFNH!!!

The Barbell Club toiling amid those Kilos… Yesssss!!!

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

Impact/Focus: Press Week 6
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 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Deck-o-cards: Unit Cohesion”

In teams of two or more athletes complete the movement and rep assignments in the order they appear from the deck. Attempt to complete for time after finishing the Press work for the week. If a team has more than two athletes in a team then  two or more are to work simultaneously for the same task.

There will be one movement per suit, the rep assignment is taken from the number on the card (interpret the face cards as 10 rep sets with the Ace being interpreted as 11 reps.) Each Joker represents a unique challenge, revea l pending flipping the Funny Man. Example Set 1: Sumo Deadlift High Pull w/ Kettlebell, Medicine Ball Cleans, Push-ups, and v-ups… assigned to one suit for each movement. Get some freaks.

Samy Daghir

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