Wednesday 07.18.2018

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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat
Warm as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 2-2-2-2-2

Notes: Athletes should put specific focus in their front squat technique throughout this strength cycle. Next week we will be progressing towards working including the clean at the end of the week. Some of you may know, the front squat is an lift that will directly build strength for the receiving position of the clean. It will also carry over to other movements we perform on a regular basis (push/split jerk hint hint, thrusters, wall ball, medicine ball clean, etc). Focus your efforts on improving your upright position and depth as much as possible and you’ll see even more progress across the board.

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Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:

Notes: Complete each rung on the ladder unbroken before moving on.  All the way up and down is a complete evolution.

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