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Damascus W3D5

Warmup

  • 5 mins light cardio with short bursts (Bike or Jump Rope)
  • Dynamic Drills:
    • High Knees – 30 seconds
    • Butt Kicks – 30 seconds
    • Arm Circles – 30 seconds each way
  • Activation: Banded Squat Jumps – 2 sets of 5 reps

Strength and Accessory Work

Part 1 (Main Lift #1) - Power Cleans

  • 5 Sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 2 (Main Lift #2) - Push Press

  • 5 sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

  • 3 sets
    • 8 Box Jumps, increasing height each set
    • Rest 30 seconds
    • 8 Dumbbell High Pull, RPE 7

  • Rest 1:00


Part 4 (Finisher)

  • 3 sets
    • 5/s Silat Burpees, 1 push up each burpee
    • Rest 30 seconds
    • 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position). 
    • Rest 1:00

Cooldown

  • Stretching:
    • Hip Flexor Stretch – 1 minute each side
    • Upper Back Stretch (reach arms forward) – 1-2 minutes
  • Foam Rolling: Quads, upper back, and lats – 2 mins each

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