Thursday 12.28.2023

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HAPPY BIRTHDAY, ABE!!!! (Yessssss, Kate!! Supportivvvvvve!!!!)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Turkish Get-up Movement review with applied mobility for test/retest improvement feedback.

Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1.5 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)

Notes: Scaled percentages and and weight guidance will be covered during the whiteboard brief; most will be encouraged to check personal rep record info for the following lifts and find an appropriate Benchmark test weight that falls to .25 +/- from each Barbell Tasks bodyweight multiplier. Reference Link from 03.29.2023 found HERE.
Abe’s Birthday Gauntlet: 100/60lbs Substitute at 1 x Sandball to Shoulder + 2 x Sandball Front Squats OR 2 x Walking Lunges (shouldered) 1 rep per leg rep of Squat Cleans.

Post times to comments.

Skill Development & Post-WOD Accessory
Time permitting, and for those willing, a Bonus supplemental training evolution…
“Experiential Ugly”
5-7 Rounds for Quality and weight (10:00 time cap)
2 x Turkish Get-ups +
4 to 6 x 50ft Shuttle Sprints +
1-arm KB Farmer’s Carry x 50ft L
1-arm KB Farmer’s Carry x 50ft R
1-3 x Skin the Cats
:30 seconds x L-sit or Plank work of choice



Samy Daghir

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