Thursday 01.18.2018

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
50ft Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swing
III. Mobility

“Prep Time”
Complete 20-16-12-8 reps for time of
DB Snatch (50/35)(Alternating)
Box Jumps (24/20)

Notes: Today’s DB Snatch reps are reps per arm.

Post times to comments.

Skill Development
Pull-up Practice
Athletes should use 10-15:00 for pull-up practice. Choose from the following to work on.
-Kip Swing Practice
-Gymnastic Kip
-Butterfly Kip
-Deadhang/Progression Work
Then complete 4 sets of 5-8 reps for quality.


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