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Monday 01.06.2020

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

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Fran”
Complete 21-15-9 reps for time of

Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Dev. & Recovery
For quality of
Row 1000m
1:00 x L-sit
Row 500m
:45 x L-sit
Row 250m
:30 x L-sit

Samy Daghir

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