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Friday 06.26.2020

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Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Or Coach’s Choice/Spikeball Warm-up

Impact/Focus: Deadlift 5 Reps, Ascending
Warm-up as needed with sets and reps building to a starting working weight for progressing to a heavy or five rep record set on the day.
Complete up to 5 sets of five reps each, at working weight (building across sets or sustaining a moderate load).

Against an 18:00 Running Clock complete the following
Deadlift x 5-5-5-5-5 reps

Notes: Reference the weights used last week EMTOM x 10 Rounds at 3 reps each.

Post scores to comments.

“Oh-Course”
12:00 AMRAP of
Run 200m
1 x Rope Climbs
Max Reps x Handstand Push-ups
or
Cumulative :20 x Handstand Hold

Notes: Scale to Ring Rows x 12 Reps per round for the Rope Climbs today. Training history for the week and movement proficiency will be used to determine whether Handstand Push-up Reps, Handstand Push-up Hold, Pike Push-ups/Stinkbug Reps or Pike Push-ups/Stinkbug holds for :20 (cumulative) will be assigned for the Handstand workload.

Post scores to comments as rounds and reps completed.

Skill Development: Spikeballllllll!!!!!!

Samy Daghir

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