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Friday 03.26.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Push/Split Jerk Singles & Hang Cleans
7 Rounds, on the :90 seconds of

1 x Push/Split Jerk (Build to heavy single or 1 rep maximum)

Then… Drop 10-20% and complete the following;

3 Rounds, on the :90 seconds of

1 x Hang Clean & Jerk (Drop set weight)

Post scores to comments.

“Prac App 21.3”
Complete the following skill/movement training circuit, working 5-10 reps per movement; adjust sets/reps/volume to maintain a moderate exertion rather than max effort today.

1:00 x Front Squat (95/65lbs)
1:00 x Toes-to-Bar
1:00 x Thrusters (95/65lbs)

1:00 x Front Squat
1:00 x Toes-to-Bar
1:00 x Thrusters

1:00 x Front Squat
1:00 x Pull-ups
1:00 x Thrusters

1:00 x Front Squat
1:00 x Pull-ups
1:00 x Thrusters

1:00 x Front Squat
1:00 x Bar Muscle-ups
1:00 x Thrusters

Notes: Athletes will use the progression of movements coming with their respective divisions when hitting 21.3 and 21.4 Monday.

Post scores to commets.

Samy Daghir

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