Friday 01.18.2019

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Warm-up Drills
I. Row 500m
(or Spikeball x 6:00)
II. 2-3 Rounds of
**Technique review barbell movements reinforcing barbell cycling and position drills
III. Mobility

Impact/Focus: Power Clean Triples
Warm-up as needed before working through the following sets and reps of 3 rep Power Cleans. Athletes should increase weights across sets provided the ability to cycle repetitions is not hampered beyond the point of sound technique.

Power Cleans x 3-3-3-3-3-3-3

Notes: Olympic lifting today is intended to be performed as touch and go repetitions with an emphasis on Barbell Cycling skill sets. Increase weight across sets without going so heavy as to make three reps of cyclic Power Cleans difficult beyond the point of applied technique or proficiency. Athletes should be achieving 5-7 sets of challenging repetitions after warm-up sets/reps have been completed. Get some, freaks.

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“Polar Blast”
5 Rounds for time of

10 x Toes-to-Bar
15 x Box Jumps (24/20”)

Notes: Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.

Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).

Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.

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Samy Daghir

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