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Wednesday 12.09.2020

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Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 8
Warm-up as needed before working through the following every 3:00.

Press 5-5-5-5-5

**Week 8 Press Sets = + 2.5 to 10lbs from last week

Notes:

Base percentages on a five rep max Press.
For week 8 add an additional 2.5 to 10lbs (3-5% increase).
Athletes may perform the same weight as last training session if necessary.

Post scores to comments.

“Monolith”
Complete for time versus a 15:00 Time Cap
Row 500m
Then…
5 Rounds of
12 x Slamball (40,30lbs/20,12lbs)
40ft x Bear Crawl Portage
20 x Russian Twists (40,30lbs/20,12lbs)
40ft x Bear Crawl Portage

Finish with
Row 500m

Post scores to comments.

Samy Daghir

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