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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Air Squats
10 x DB Snatch (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
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%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
6 x 1-arm DB Snatch (3R/3L)
7 x Ring/Static Dips
20 x Double-unders

Notes: Rest 1 minute between each 4 minute AMRAP. Repeat for a total of 3-5 cycles (2-3 Rounds

Post scores to comments.

Skill Development
21-15-9 of
Strict Toes-2-Bar/Knees-2-Elbows
Inchworms to Hollow Body Plank Hold

Samy Daghir

3 thoughts on “12.19.2012”

  1. Congrats Ashley!!

    What a great picture. You make that look so easy. The KB is perfect, despite the idiotic comments on the main page.

  2. Great Picture!!!!
    Press: 75-85-95 x 5
    Harsh Tribunal II
    2+6DB; ;2+6DB;1=2DU; 1+7DU; 1+9DU (45# DB’s)
    Got up to a string of 8 DUs…..


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