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Wednesday 01.12.2022

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CONGRATULATIONS MICHELLE, IZZY & WHITNEY!!!!

Warm-up Drills
I. 2 rounds of
Row x 1:00
15 x Hollow Rocks
15 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Press 1-Rep Maximum
*Establishing a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 3-5 reps up to 55% of a 1RM and 2-3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.

Versus a 15:00 Running Clock:
Establish a 1 rep Maximum Press

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“Seagram Sevens”
7 minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

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Samy Daghir

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