Posted in

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups 5-3-1-1-1
Weighted Pull-ups/Chin-ups

Post sets/reps/loads to comments.

For Time
Run 400m
7 x Clean & Jerk (135/95lbs)
21 x American KB Swings (32/24kg)
Run 400m
6 x Clean & Jerk (135/95lbs)
15 x American KB Swings (32/24kg)
Run 400m
5 x Clean & Jerk (135/95lbs)
9 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
3 Rounds of
10 x Toes-2-Bar/Knees-2-Elbows (strict)
15 x Abmat Sit-ups (butterfly)

Samy Daghir

7 thoughts on “12.04.2012”

Leave a Comment