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01.04.2013

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Warm-up Drills
I. Row 2:00
II. For Quality
20 x KB Turkish Get-ups (alt.arms)
20 x ‘Pause’ Burpees
20 x Pistols

Notes: Partition Sets/Reps as needed. Move from a light KB to a moderate KB and work on competency through the shoulder girdle/stability, tight midline through the movements, with the emphasis also on shoulder mobility and recovery from your Overhead Squat training.

“American Horror Story”
3 Rounds for time of
Row 20 kcal
5 x Push Press/Jerk (135/95)
15 x Wallball (20/14lbs)
Bear Crawl x 75ft

Notes: If you want the most from today’s training and crave a little extra sting then feel free to time each Round individually resting a minimum of how long the previous Round took to complete before proceeding into the next MAXIMAL effort. Bear Crawls are one full lap around any two Red Taped Iron Poles (yes, Dan, you can still call them stanchions).

Post times to comments.

Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

Notes: Green Slammers or Hammers for this one.

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Samy Daghir

8 thoughts on “01.04.2013”

  1. American Horror Story
    3 Rounds for time of 10:09
    Row 20 kcal
    5 x Push Press @ 135#
    15 x Wallball @ 20 #
    Bear Crawl x 75ft

    Optional – 30-20-10
    Weighted Abmat – 20#
    Hammer Strikes
    Russian KB Swings – 24#

    Reply
  2. American Horror Story
    3 Rounds for time of 10:09
    Row 20 kcal
    5 x Push Press @ 135#
    15 x Wallball @ 20 #
    Bear Crawl x 75ft

    Optional – 30-20-10
    Weighted Abmat – 20#
    Hammer Strikes
    Russian KB Swings – 24#

    Reply

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