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Warm-up Drills
I. Indoor Rambo Run
II. Mobility

Impact/Focus Training
Handstand Push-ups for Quality
5-5-3-3-1-Max Reps

In teams of 2 athletes accomplish the best combined performance possible in each of the following. Only one athlete may work at a time.

6:00 x Establish Team 1RM Front Squat
5:00 x Total Reps of Pull-ups
4:00 x Total Reps of Box Jumps (28/24”)
3:00 x Total Reps of Double-Unders
2:00 x Establish Team 1RM Power Clean

Post scores to comments.

Skill Development
Perform 3-5 Rounds of the following ”Ring Sequence”.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

Samy Daghir

3 thoughts on “12.07.2012”

  1. New PR on FS @ 225#
    1RM on PC @ 165#
    Partners with Tall John total was:
    Pull ups – 130
    Box jumps – 100
    Double unders – 129
    Total – 1129

    Tall John had FS @ 195# and PC @ 185#.


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