Friday 07.17.2020

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Bobby demonstrating flawless ‘swan’ technique in navigation of the Over-under obstacle. YESSSSSS!

Warm-up Drills
I. Run 200-400m
II. Movement Series
Complete 2 Rounds of
8 x Deadlift
8 x Shoulder Taps
16 x Deadbugs
Then … 2 Rounds of
8 x Power Clean & Jerk
8 x Shoulder Taps
10 x Deadbugs
III. Mobility

Remedial Drill of the Day: Lunge Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.

Impact/Focus: Establish a 3-Rep Max Deadlift
Warm-up set/rep recommendations (the bare minimum)
3 x 40,
3 x 50,
3 x 60%

The above percentage based sets are derived from an athlete’s 1RM or estimated 1RM in the Deadlift.

Once adequately warmed up and prepared to begin testing out for a 3RM Deadlift complete up to five heavy attempts.

Deadlift 3-3-3-3-3RM

Notes: There will be a 15:00 time cap on this max out lifting session today.

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“The Bird Whisperer”
Attempt to complete the following vs a 15:00 Running Clock
2-4-6-8-10-12 x Hang Power Clean & Jerk (95/65lbs)
2-4-6-8-10-12 x Pistols (1/2L+1/2R,Alt.)
2-4-6-8-10-12 x Pull-ups
Abmat Sit-ups x 12 each round

Scaled: Reverse Lunges in place x 2 reps per round for Pistols. Scaled Pistols also 2 x reps per round if full ROM is unable to yet be achieved with the scaled method being trained. Scaled or Jumping Pull-ups are 1:1 while Ring Rows today will be 2:1. Abmat Sit-ups are anchored with a Medicine Ball which we will use for our post WOD midline conditioning training (see below).

Rx+: Reps climb 2-4-6-8-10-12-10-8-6-4-2, Abmat hold steady at 15 reps per round. Hang Power Cleans 115/105lbs. 15:00 time cap.

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Samy Daghir

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