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11.13.2012

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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Test Metrics
Establish a new rep record/strength benchmark based on the options relative to our Paleo Challenge test metrics.

“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (135/95lbs)
10 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs)
20 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (32/24kg)
10 x Wallball (20/14lbs)
10 x Double-unders

Notes: Round one would be 3 Power Cleans, Round two would be 2 reps of Power Cleans, Round three would involve one rep, upon reaching Round Four the rep count begins again at 3. Deadlifts work through an identical progression.

Post scores to comments.

Skill Development
Complete the following
6 Rounds (:15 on x :45 rest) of L-sit
Rest 1:00
Then…
In as few sets as possible:
75 x GHD Sit-ups/Abmat Sit-ups (Anchored)

Samy Daghir

1 thought on “11.13.2012”

  1. Nana’s Snoring Marshmallow” (11.13.2012) (MOD)
    Round #1=3-20 Singles/ #2=3-10 Singles/ #3=3-10 Singles
    Complete as many Rounds/Reps as possible in 7:00 of
    3/2/1 x Power Clean (10#DB’s)
    10 x Slamball (20#)
    60 x Single-unders
    Rest 2:00, Then…
    “Nana’s Snoring Marshmallow”
    Complete as many Rounds/Reps as possible in 7:00 of
    5/3/1 x Deadlift (45#)
    10 x Slamball (20#)
    40 x Single-unders
    Rest 2:00, Then…
    Complete as many Rounds/Reps as possible in 7:00 of
    10 x KB Swings (15#)
    10 x Slamball (20#)
    20 x Double-unders

    Reply

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