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11.01.2012

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Warm-up Drills
I. Row 3 Minutes (Power Curve Refinement Effort)
II. 2 Rounds for Quality of:
7 x Medicine Ball Cleans (40/20lbs)
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Turkish Get-ups
Against a 7:00 Running Clock complete as many Rounds/Reps as possible of
1 x Turkish Get-up Right Arm (24/16kg)
1 x Turkish Get-up Right Arm (24/16kg)

“It Pays To Be A Winner”
5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts:

Run 400m
5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs)
15 x Clapping Push-ups (or scaled as Plyo Push-ups)
20 x GHD/Anchored Abmat sit-ups

Notes: The clock resets and counts down each Round’s rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs).

Post results to comments.

Skill Development
Complete the following for Quality:
10-8-6-4-2 reps each of
Dumbbell Renegade Rows (R+L=1rep)
Plank Position Changing Levels (hands to elbows x number of reps per given round)
Russian Twists (2ct;24/16kg)

Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.

Samy Daghir

1 thought on “11.01.2012

  1. ‘’It Pays To Be A Winner’’

    5 Rounds, each individually timed, with ‘’It Pays To Be A Winner’’ format rest intervals of 2 minutes between efforts:
    Run 400m
    5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
    10 x Deadlift (255#)
    15 x Clapping Push-ups
    20 x GHD/Anchored Abmat sit-ups

    3 Rounds in 20:00 cap.

    ~Chase

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