Wednesday 01.29.2020

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

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

Warm-up sets/reps:
5 x Light Weight Technique Set
5,3,3 x 40%-50%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each (50% of 5RM)

Post scores to comments.

“Fast Pass”
15:00 Time Cap
21-18-15-12-9 reps for time of
American Kettlebell Swings (24/26kg)
GHD/Abmat Sit-ups

Notes: Scale movements and weight as necessary, adjustment for rep workload is 1:1 for today.
Rx+ is Ring Push-ups and a 32/24kg Kettlebell for the American KB Swings.

Post scores to comments.

Samy Daghir

2 thoughts on “Wednesday 01.29.2020”

  1. press deload 65lbs x 5 sets x 5 reps
    “Fast Pass” 8:40 ish … 53kg, ring push-ups, ghd sit-ups.

    SAVSOC Barbell Club:
    p snatch 4×3@55kg
    p clean 5×3@70kg
    push press 4×3@55kg
    lateral slamball 3x10R+10L


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