Tuesday 07.16.2019

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Emily post race at the Utica NY 15km Boilermaker Run this past weekend! YESSSSSS

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat Cluster Sets EMOTM
Warm up as needed before completing the following workload for Back Squat every :90 for 9 rounds.

Back Squat 3-2-1, 3-2-1, 3-2-1
(climb across each cluster set of 3-2-1)

Notes: Warm-up to a weight of 60-70% of a 1rm and climb across three sets. Athletes may repeat the same three weights for each of the three clusters or attempt to climb a bit higher per attempt.

Post scores to comments.

For time
Run 400m
15-12-9-6-3 of
Burpee Box Jump Overs (24/20”)
Run 400m

Notes: Scaling will be covered during the whiteboard brief. There will be a 15:00 incentive time cap applied to today’s training.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 07.16.2019”

  1. “Back Squats” 3-2-1: 145-165-175#
    “Pre-Wodensday” : 14:00 excluding last 400m (K2E/20″box) – mistakenly thought I hit the Time Cap !!


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