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12.12.2012

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Warm-up Drills
I. Run 800m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Diane’s Dinner Party”
12:00 minute Ascension Ladder
2-4-6-etc… x Deadlift (225/155)
2-4-6-etc… x Handstand Push ups

Post scores to comments.

Samy Daghir

6 thoughts on “12.12.2012”

  1. “Press 3-3-3+”

    5 x 60 (Warm-up)
    5 x 75 (Warm-up)
    3 x 90 (Warm-up)
    3 x 105
    3 x 120
    8 x 135

    “Diane’s Dinner Party”

    12 Rounds and 10 Deadlift @225

    Reply

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