Thursday 07.28.2022

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“Walk this way.” (music notes)

Warm-up Drills
I. Run 400m
II. Dynamic Mobility Series
III. Remedial Mobility

Impact/Focus: Turkish Get-ups
Impact/Focus: Dumbbell Press 1RM
*Technique Review and Points of Performance warm-up sets x 5:00

6 Rounds, on the 2:00 of
2 to 4 reps x Turkish Get-ups

Notes: Pick a challenging weight and move smooth through the rounds of work today. Target working weights at Rx would be 24/16kg, Rx+ 32/24kg.

Post scores to comments.

“House of Balloons”
For time

1-2-3-4-5 x Muscle-ups (Ring or Bar)
30-25-20-15-10 x Dumbbell Thrusters (35/20lbs)
30-25-20-15-10 x GHD/Abmat Sit-ups

Notes: Today the Muscle-up movement sub will be Pull-ups or Ring Rows @ 3-6-9-12-15 reps. Additional scaling and training intentions will be covered during the whiteboard ‘brief’.

Post scores to comments.

Samy Daghir

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