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11.26.2012

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Warm-up Drills
I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
IV. Mobility

Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Waterborne Helen”
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
500m Row

Post scores to comments.

Skill Development
Spend 10:00 working on any combination of L-sit and Ring Support Skills.

Samy Daghir

5 thoughts on “11.26.2012”

  1. “Back Squat 1RM”

    Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM
    Back Squat 1-1-1-1-1RM

    Warmup Sets:
    135 x 5
    185 x 5
    225 x 3

    Working Sets:
    255 x 1
    275 x 1
    305 x 1
    325 x 1
    345 x 1 PR

    ~Chase

    Reply
  2. Back Squat 1-1-1-1-1RM
    135, 160, 185, 235, 245(tie previous PR). Attempted 255, but failed to complete the rep unassisted, used the spotter for support.

    Waterborne Helen
    13:24
    scaled ring rows for pull-ups, 20kg kb, rower on setting 6.

    Reply

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