Friday 07.29.2022

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Bibiana, Addisson, Danielle & Justin expressing a smart training variation with Dumbbell Strict Presses… YESSS!!

Warm-up Drills
I. Run 400 to 800m or Row 3:00
II. Dynamic Mobility & Foam Rolling
III. Deadlift Prep Work & Remedial Mobility Drills

Impact/Focus: Deadlift Select
*Guidance for today will cover the intended Deadlift strength cycle, for which next Friday marks week 1.

Select from the following options:
A. Retest a 1RM Deadlift vs. 12:00
B. 5 Sets x 5 Reps, On the 2:30;
Each @ 60-75% of a 1RM Deadlift Record

Post scores to comments.

“Latence N’ Patience”
For time

2:00 x BB Front Rack Hold
(95lbs-135lbs & 65lbs-95lbs)
Row 50Kcal
20 x Tire Flips
150 x Double-unders (300 x Singles)
2:00 x BB Overhead Hold (95/65lbs)
50 x Medicine Ball Cleans (20/14lbs)
2:00 x Handstand Hold (or 2:00 x Plank Hold)

Notes: There will be a partner WOD iteration option available conditional to class size and training logistics.

Post scores to comments.

Samy Daghir

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