Thursday 11.19.2020

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Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 5
Warm-up as needed before working through the following every 2:30.

Press 5-5-5-5-5

**Week 5 Press Sets = + 5 to 10lbs from last week


Base percentages on a five rep max Press.
For week Five add an additional 2.5 to 10lbs (3-5% increase).

Post scores to comments.

“Ping Pong”
Complete as many reps per work interval as possible alternating between two movements.

Each minute/movement will be
:40 Max Reps x :20 Rest

4 Rounds of
Odd Minutes: Power Cleans (75/55lbs)
Even Minutes: Ring Dips / Scaled Dips

Rest/Transition x 1:00

4 Rounds of
Odd Minutes: Sumo Deadlift High Pull (75/55lbs)
Even Minutes: Push-ups / Scaled Push-ups

Post scores as total reps per movement to comments.

Samy Daghir

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