Monday 07.13.2020

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Warm-up Drills
I. Row 30/21kcal
II. 2 Rounds of
16 x Hollow Rocks or :16 x L-sit
8 x Power Snatch
8 x PVC Passthroughs
+ 2 Rounds of
16 x Deadbugs (8L+8R)
8 x Snow Angels
8 x Around-the-World PVC (4L+4R)
III. Mobility

Notes: Special Emphasis Scaps, Traps, Shoulders & Chest for Overhead ROM.

Impact/Focus: Power Snatch Doubles
Warm-up as needed before completing the following 10 Rounds of Power Snatch 2-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training where able.

Every :75 for 10 Rounds
2 x Power Snatch

Notes: Warm-up to a light/moderate weight. Today the weights selected should coincide with solid sets/reps worked through last Monday; staying within the weight range of those 3 rep and 2 rep sets is ideal guidance, also keeping in mind that we would encourage heavy/challenging attempts provided they feel strong and are not near any potential max efforts.
We are not looking for that exhausting barely-lived-through-the-first-time-I-technique-PR’d lifting experience for our session today.
Instead of that sort of approach let’s prime ourselves well mentally via some rumination today on the following: ‘Slow is smooth, smooth is fast; executed with attention to the detail of quality yields a capacity for fast a lot faster than expected’.

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“Your Other Right”
For time
Dumbbell 1-arm Push Press (50/35lbs)
GHD Sit-ups
Row (kcal)

Notes: Alternate per arm as desired for each round of Dumbbell Push Press. Whether fatigued from strength training, lack thereof, missing or strangely advanced coordination abilities, or from a poorly respected Lunar cycle we have a predetermined concept that there is something devilishly wrong about the extra repetition one side will end up stuck with. A personal favorite strategy of mine is to just ID that ‘mental’ self styled weak side, rename it your offhand side for the day; and begin each round with that arm while assigning the extra rep to also be performed per that side. Total net work one side does extra? Four reps… more calories were spent having fun explaining this in written form, drat.
Get after it, ninjas.

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Samy Daghir

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