Friday 05.17.2019

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Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift 5 x 5 (WK8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Post scores to comments.

For time
(versus a 12:00 time cap)

10 x KB Snatch (alt.R+L)
10 x Double-unders
20 x KB Snatch (alt.R+L)
20 x Double-unders
30 x KB Snatch (alt.R+L)
30 x Double-unders
40 x KB Snatch (alt.R+L)
40 x Double-unders
50 x KB Snatch (alt.R+L)
50 x Double-unders

Notes: The first round notes 10 x KB Snatch; this entails five reps per arm alternating every repetition with a half swing utilized today as a standard method for hand-to-hand transitions between Right and Left sides. Weights today are 24/16kg, scale lighter as necessary. Athletes may split the set up half and half with one switch per round versus alternating every repetition with the half hand switch method.

Rx+ would be unbroken with a H2H Half Rep Switch on every transition and carry a mandatory SOP to alternate sides each rep.

Scaled rep load assignments as well as movement conversions may be found on the whiteboard and will be covered during the training brief.

Post scores to comments.

Samy Daghir

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