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Wednesday 08.12.2020

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Warm-up Drills
I. Run 200 to 400m
II. 2 rounds of
7 x Sumo Deadlift
7 x Barbell SDHP
7 x Strict Press
14 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Strict Press
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building through heavy sets of 5,4,3,2 and 1 rep sets of Strict Press.

Strict Press 5-4-3-2-1 rep sets

Notes: Hit near the three rep range for the two or one rep set today, referencing last weeks scores.

Post sets/reps/loads to comments.

“Sies”
For time:
Run 400m
30 x Medicine Ball Cleans
30 x V-ups
30 x Bumper Ground-to-Overhead (45/35lbs)
30 x Abmat Sit-ups (anchored)
30 x 1-arm Dumbbell Thruster (50/35lbs)
30 x Reverse Burpees (Jump to Bumper Plate)
Run 400m

Post scores to comments.

Samy Daghir

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