Thursday 07.18.2019

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Warm-up Drills
I. Row 30kcal
II. Coach’s Choice
III. Dynamic & Static Mobility
**Turkish Get-up Movement Review and Warm-up Sets/Reps

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :75 for 7 rounds.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes should plan to increase weight as able across sets, however maintaining the same load across at given points or for entirety of the training are both valid approaches today.

Post scores to comments.

“Wracked Up”
7 Rounds for time of
1 x Rope Climb
30kcal Row
3 x Hang Power Cleans (95/65lbs)
30ft Back Rack Walking Lunges (95/65lbs)
**Before proceeding to the next round return the Barbell via Portage on Back Rack position or with the low Barbell Push Push Method back to the start line.

Notes: There will be an 18:00 minute time cap for today’s training. Scaling options (which includes a 5 round version, stop panicking…) and training emphasis points for the WOD will be covered during the whiteboard brief.

Post scores to comments.

Optional Time Permitting…
Skill Development: Gymnastics L-sit Training
Complete 2 Rounds of the following for L-sit holds or scaled versions as follows.

:01 L-sit x :10/:15 rest
:02 L-sit x :10/:15 rest
:03 L-sit x :10/:15 rest
… continue increasing by :01 of work until…
:10 L-sit x :10/:15 rest

Rest 2:00

Notes: The manner in which the athlete moves into their static hold position will be important to emphasize during this phase of training to maintain capacity to accomplish the workload. Relative points of performance will be addressed prior to the beginning of today’s L-sit drill training.

Samy Daghir

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