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Monday 01.31.2022

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Warm-up Drills
I. 3 rounds of
Jump Rope x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: Back Squat 5-3-1+ (WEEK 3)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 65%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“Icecapades”
4 Rounds for time

10 x Push Press/Jerk (115/85lbs)
12 x Pull-ups
40 x Double-unders

*1:00 rest between efforts.

Post scores to comments.

Samy Daghir

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