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Monday 06.15.2020

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Warm-up Drills
I. Run 400m
II. 2 to 3 rounds for quality of
7 x Barbell Power Clean
7 x Barbell Front Squat
7 x Push-ups
14 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

(remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Power Clean & Front Squat Intervals

Every :75 for 9 Rounds
Complete the following workload per interval as shown below.

Rounds 1, 2, & 3
5 x Power Clean + 5 x Front Squat

Rounds 4, 5, & 6
3 x Power Clean + 3 x Front Squat

Rounds 7, 8, & 9
1 x Power Clean + 1 x Front Squat

Notes: Warm-up to a light/moderate weight that can be Power Cleaned & Front Squatted for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling, building on practice and proficiency established last week athletes could work through similar weight progressions or increase loads 10% across all sets/reps. Increase weights every three rounds as able.

Post scores to comments.

“Austere Is Here”
5 Rounds for time of
7 x 1-arm Thrusters (L:50/35lbs)
7 x 1-arm Thrusters (R:50/35lbs)
7 x Pull-ups
40 x Double-unders

Notes: Substitute 60 x Single-unders today. Adjust loads and scale Pull-up movements as necessary.

Post scores to comments.

Samy Daghir

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