Friday 08.20.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Clean & Jerk
Warm up as needed with sets of 2-3 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload. Training today will touch on cycling reps at the lighter, starting weights and the final two rounds of metcon weight practice.

10 Rounds on the 1:30 of

Clean & Jerk x 2-2-2 / 1-1-1-1-1 / 5-5 reps

Notes: Climb weight across as able provided points of performance are being sharpened throughout the barbell lifting sets/reps.

Post scores to comments.

“Red Light, Green Light”
Work as far through the following set/rep ladder, picking up where you left off after each rest interval.

Climbing by 1 rep per movement;
3 Rounds of (4:00 Work x :30 Rest)

1,2,3… x Bar Muscle-ups
(or Pull-ups/Ring Row 2,4,6…)
1,2,3… x Clean & Jerk (135/95lbs)
1,2,3… x Burpee Box Jump/Step Overs (24/20”)

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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