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10502431_721811104531558_350348459146570601_nWarm-up Drills
I. 8:00 Dynamic Warm-up
High Knees
Lateral Movements
II. Mobility

Impact/Focus: Thrusters EMOTM
Warm up as needed before completing the following workload every minute on the minute for 8:00.

2 x Thrusters

Notes: Athletes will aim to increase weight with each set until reaching a heavy 2-rep thruster. The first repetition may be a Clean from the ground passing through a full squat.

Post loads to comments.

“Tabata Chaos”
Tabata x Bumper Ground-2-Overhead (45/25)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Rest 1 minute
Tabata x Mountain Climbers (1 leg = 1 rep)

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the highest and lowest number of reps performed for all movements.

Post individual movement scores and totals to comments.

Samy Daghir

4 thoughts on “07.10.2014”

  1. Thruster EMOTM: 115 x 2

    Tabata Chaos: 11/8 – 10/6 – 12/10 – 26/16 rx. Kind of guessing at those, I really am blanking on what I wrote on the board this morning.


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