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01.22.2014

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Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of:
7 x Medicine Ball Cleans
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Weighted Dips 5-5-5-5-5
Warm-up as necessary before working through the following Weighted Dips workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.

Weighted Dips 5-5-5-5-5

Notes: Those that are still developing their Dips will be working through a combination of max rep band assisted Dips or negative ROM scaling options.

“Suffering Optional”
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Push Press
1:00 x Box Jumps (24/20″)
1:00 x Burpees
1:00 x Ground-2-Overhead (45/25)

Post total points (reps) scored to comments.

Samy Daghir

6 thoughts on “01.22.2014

  1. “Weighted Dips 5’s” : 58#
    “Suffering Optional”: 252 w/DU’s/35# DB’s/ 35# Plate
    Ode to Double Unders
    Double unders, the’re such a pain
    I try so hard for little gain.
    Give them up? I think I may,
    Until I hear Samy say
    “No, no, please persevere”
    Or other words he does revere.
    So on I’ll go jumping rope
    Forever feeling like a dope,
    Until the day they string together
    And I’ll be floating like a feather.

    The Double Under Doofus

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